There is a lot to be said for meditation or even walking meditation. Letting thoughts come and go without judging them is a skill!
I try not to grab onto a thought, just let it come and go. I definitely need to get out and away from noise and conversations in order to be able to do that for the rest of the day. Sometimes I'll spend too much time reading or I'll watch a movie, and I get stuck in a thought. Time to go outside! Take a walk.
If I start spinning it's because I've grabbed onto something and started judging it or my reaction to it.