Set a time limit for decisions
Focus on what you can control
Write your thoughts down
Challenge worst-case assumptions
Limit repeated checking and reassurance-seeking
Take one small action immediately
Practice mindfulness or grounding
Reduce caffeine and overstimulation
Keep a consistent sleep schedule
Use a daily worry window
Stop multitasking
Replace rumination with problem-solving
Accept uncertainty
Talk to someone you trust
Seek professional help if it becomes overwhelming