Here, these may help some others:

• https://insighttimer.com/blog/halt-technique/

• https://depts.washington.edu/fammed/wp-content/uploads/2019/03/Katers-selfcare_printable.pdf

• https://cursosdepsicologia.com.ar/wp-content/uploads/2021/05/THEDIA1.pdf

• https://www.lpft.nhs.uk/young-people/lincolnshire/about-us/whats-new/grounding-activity

• https://www.worry-tree.com/

The skill is learning how to identify these loops, how they are triggered and how to get out. The easiest way to get out of them is distracting your central nervous system. You can do this with those methods above, going for a walk or holding ice for 30 seconds. Things that recenter you out of your head into your body. Over time you will learn the triggers as you get better at stopping the loop. HALT is my best friend these days.