Below is one thing you can do to take control of your worrying. If you do this exercise for 5 minutes a day for 7 days, you will see a tremendous improvement.
Set a worry time.
1- Pick a time and place when you won’t be disturbed to to focus on what’s worrying you. Make sure you use the same time and place every day. Have pen and paper in the spot.
2- Set a timer for a minimum of 5 minutes and a maximum of 15 minutes.
3- Write down the issues on paper.
4- Pick one issue and ask yourself the following questions: What are the resources I need to resolve the issue? Which of those resources do I already have? Can I do it on my own or do I need help?
5- As soon as the timer goes off, stop the exercise, remind yourself that you will have time again the next day to worry, and leave the location.
If at any time during the next few days you find yourself worrying, stop and remind yourself that there is a set time for worrying, and find something to distract yourself.
Do this exercise daily for at least 7 days or for as long as you need until you feel that worrying is no longer occupying your thoughts.
By making a specified time and place to worry, you are taking back control of your worries. By writing them down, you will no longer have to keep them at the front of your mind.
If you’d like to read my full article, please go to my blog on Psychology Today https://www.psychologytoday.com/us/blog/life-without-anxiety/202101/how-stop-worrying