1. Take some time to write down every thought that passes your mind. Ask yourself- what from this in my control?
2. Schedule worry time- a dedicated and limited time of the day, where you allow yourself to feel all your emotions.
3. For every negative scenario that comes to mind, think of a positive scenario to go along with it.
4. Place your right hand on your heart. Take deep breaths through your nose, feel your heartbeat.
5. Notice your surroundings (the traffic, people, sounds, nature). Focus on just one for 10 seconds and let the others fade out. Then switch.
Overthinking can be an exhausting cycle. But, we can learn to change this habit by daily conscious choices.