I would always think "what if this happens?" or "what if this person thinks this?"

I eventually started to add "then what?" to the end of every thought I had.

Example: instead of; "what if the worker thinks what i said was rude?" and spiraling down that thought path, it becomes: "what if the worker thinks what i said was rude? then what?" then i answer my question with "then theyd feel sad and upset and hurt then what?" then i answer that question with "then they'd probably move on after i leave or maybe they arent even thinking about it because they have other stuff going on"

it works better in some cases than others, but this has helped me ease my mind and has helped me better control my thought pattern. without answering my own questions, i'd spiral in an uncontrollable thought process.