If you find yourself thinking that death and disaster are imminent, Howes recommends practicing some "reality-testing" about your thought process. Ask yourself “What negative things am I experiencing right now? Is there a threat in the room with me?”
For an additional strategy, Bonior recommends challenging the rationality of your thoughts by “cross-examining” yourself. Let’s say your thought is, The world is a dystopia and everything is broken and terrible. You could cross-examine yourself by thinking, If everything is truly horrible, I won’t be able to think of one single good thing. Can I think of one thing that’s OK? If you think about your partner, art that makes you feel things, the pet you love, the sibling or cousin that makes you laugh, etc. you’ve just disproven your thought.
Of course, this doesn’t solve all your problems and make you feel completely A-OK, but it does clue you in to the fact that you were thinking catastrophically, which might help you avoid spiraling into panic or paralysis. Again, it’s not about wrangling your brain into believing that your fears are ridiculous. Your goal is to intervene in your own thoughts and reground yourself with a balanced perspective.