1. 1. Notice when you're stuck in your head.
   1. acknowledge that your thoughts aren't productive
2. 2. Keep the focus on problem-solving.
   1. Focus on the things you can control, like your attitude and effort.
3. 3. Challenge your thoughts.
   1. acknowledge that your thoughts may be exaggeratedly negative.
4. 4. Schedule time for reflection.
   1. Incorporate 20 minutes of "thinking time" into your daily schedule. When your time is up, move onto something else.
5. 5. Learn mindfulness skills.
   1. It will help you become more aware of the here and now. Learn.
6. 6. Change the channel.
   1. Doing something different will put an end to the barrage of negative thoughts.