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Thanks for the advice. But the problem with Yoga & meditation is that they require space, planning & privacy. So not so practical IMO . I was looking more for ways where one can just use the BRAIN ONLY without engaging the body. I know most people here think I am not so good at getting a point across but I hope you understand what I mean. I need strategies that can be used ANYWHERE eg if those thoughts occur in the subway, while watching TV with a group of friends etc
Didn't I already answer your question masterfully.. and what was wrong with that answer!?
Alright.. I'll give you one more answer.. this is a ACTION you can do to rid those thoughts and it 10x better than meditation.. and easier
Spoiler
Grounding Line
1. Recognize when your mind is being bombarded with uncomfortable thoughts. This may sound like an obvious first step, but most people do not pay attention to what is going in their heads and continue to be affected by the chatter. There is a one-to-one relationship between mind and body, balance and imbalance. When the mind is noisy or uncertain, the body is tight and anxious.
2. Find a quiet, undisturbed place to sit down for a few moments. The front seat of your car or the bathroom stall at the office work great too.
3. Breathe. A simple, deep breath will begin to effortlessly change the direction of your thoughts. Your body will begin to quiet. One intentional breath will assist you in returning to a state of neutrality so the intrusive thoughts will begin to lose their grip on you.
4. Bring your attention to the lowest tip of your spine (your coccyxbone). Now is the time to pretend, imagine or make-believe as you did when you were a child. Imagine a line connecting the lower tip of your spine to the center of the earth (it’s not that far away). This line could be a beam of light, a tree trunk, a chain, a rope or any image that you find amusing.
5. Strongly secure the Grounding Line at both ends. You may visualize welding it, stapling it, tying it or any other method of attaching.
6. Now be aware of your feet on the ground. Create a sensation that your feet are cemented to the earth. Feel connected to the earth through your feet and the Grounding Line. Take a couple of breaths. Notice if you have a sense of feeling solid, or taller, or more certain about yourself. Notice if your awareness has become more defined.
7. Pretend to widen your Grounding Line to a diameter of six to nine inches. You are creating a pathway through which the noise will soon be leaving.
8. Give the instruction to this Grounding Line to become magnetic. You also might pretend there is a switch or handle near the lower tip of your spine that when flipped, will activate the line. When activated, the Grounding Line will automatically begin to magnetically attract the unpleasant thoughts, physical sensations and emotions and draw them down, out of your space, into the earth. This step works best when you don’t try to make it happen. Rather, just allow it to do its job.
9. As you notice specific people, thoughts and concerns passing through your mind, simply grab them with your imaginary hand and toss them down your Grounding Line. These don’t belong to you and they will be much happier in their own heads. The Grounding Line will automatically do what it is programmed to do. You have to do nothing. In fact, the more you do, the less this will work. Just pretend, and allow your body to relax back into its natural state of ease.
Added benefits of the Grounding Line
In addition to removing noisy thoughts and feelings from your system and energy field, the Grounding Line brings your thoughts and attention back to the present moment so you may appreciate your environment. Keeping your attention and thoughts in the present moment instead of in the future or past (or even in the next room) is extremely beneficial in managing your life experience.
How can you deal with what’s on your plate now, if your attention is on tomorrow’s meeting? How can you enjoy the moment if your thoughts are on yesterday’s conversation? Grounding that noise helps you enjoy the feast and fun that is spread before you now.
The Grounding Line also lowers your center of gravity. You may want to experiment with this. Attach your Line and begin to slowly walk around. You may notice a more solid feeling in your body. Sometimes people say their legs feel more steady. Many golfers claim the Grounding Line is the Energy Tool they value most, especially in their pre-shot routine. Averages of two strokes have been taken off their scores by using this tool (along with a few others explained later). The Grounding Line prevents you from physically losing balance. In other words, if you have your line well attached and someone physically bumps into you, it will be less likely that you lose your balance and topple over
And if you want more tools than this.. ask? because there are plenty more..
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and it 10x better than meditation.. and easier 
