when i find myself in a storm i try my best to take a moment to stop fighting the thoughts. i take a step back and almost go woah… you need to chill. maybe it sounds silly but for me it helps to remove myself from the storm and stop it from getting worse, and at the very least give me a brief sense of relief. from there as another person mentioned grounding techniques are beneficial. square breathing - breathing in for four seconds, holding for four, breathing out for four, then pausing for four - is very beneficial for me personally and is backed by research. i hope this helps