Irrational Thoughts

Hi coaches! Do you have any tips for not freaking out over irrational thoughts? I’ll think something really negative and then freak out with thoughts like “this isn’t true! why would I think such a thing?! this is terrible! why am I like this?!” which makes the thought even bigger than it should be. Do you have any tips for things that I can do in that moment when I’m about to “spin out”? I’m wondering if keeping my mind busy by doing something very mentally stimulating or doing a thought download would be the best way to prevent the “freaking out”. I would love any tips you can provide! Thank you 🙂