Remember that #1 your thoughts are not facts and #2 they are not you, they are your fear speaking. Disqualify them immediately. Don’t take them seriously.

Label them as fake, void, meaningless, driven by insecurity.

If it keeps persisting, write it once. 

Set a 5-minute worry window daily. Outside it say “not now.” When the thought hits, remind yourself you already have a 5-minute block for this. 

No phone in bed. No scrolling. 

Box breathing: one deep inhale as deep as you can, hold as long as you can, then exhale. after you exhale, keep your lungs empty for as long as you can.

Prepare a replacement thought to switch to when it hits.

Reject the thought without negotiating.

These thoughts mean attachment withdrawal, not love, not truth.