Pick the news channel you cannot stand and watch ten minutes of it on purpose. The only job is to notice what rises in you and let it go by.

What the research says

A randomised trial with young people who had high levels of worry and rumination found that a six week group training reduced the later onset of anxiety and depression. That supports building a skill before the crisis rather than during it. It was a prevention trial in young people, not a study of deliberately winding yourself up, so the parallel is with the timing rather than the method.

Strength of evidence: one line of research. A single study, or a theoretical account.