In the moment, don’t act on them. For me, talking out loud as I have these thoughts tends to make them manageable, to the point that it’s easier to breathe the more I talk my way through them. Hence why I blog and write a lot. This is my way of processing negative thoughts in a non-harmful manner.
Ever since I discovered poetry and journaling, they have helped me through very difficult times. Writing and art have helped me live past the 7. This same skill helped me live through my teenage years. It’s still helping me as an adult, where my mental health may have improved, but it doesn’t stop negative thoughts from happening.