Journaling helps me a lot. I think just writing everything down, whatever comes to mind, kind of helps to just get everything out of my head so it's not plaguing me so much.
Depending on the situation, listening to music can help, especially as just a distraction. Sometimes watching Netflix or YouTube videos or whatever is helpful to me also, but only if I can relax enough to actually focus on them.
My last therapist also recommended meditation to me (which I was skeptical of), so I downloaded an app called Breathe on my phone, and it was actually helpful sometimes. It talks you through some breathing exercises and things. The only problem was that I really needed a quiet and empty space to listen to it in, and it would sometimes make me so relaxed that I would almost fall asleep - so I really couldn't try it in the middle of the day!
