4. Differentiate between ruminating and problem-solving

Replaying yesterday’s conversations in your head and dwelling on catastrophic outcomes isn't helpful. But solving a problem is.

So ask yourself whether you’re ruminating or problem-solving. If you are seeking solutions, keep thinking about ways to prevent problems and increase your chances of success.

If you're ruminating, however, change the channel in your brain. Acknowledge that your thoughts aren't helpful. Get involved in an activity that will distract you for a few minutes and get your brain focused on something more productive.