Limit worry time to a set 10–15 minute window each day
Write down the specific worry
Separate what you can control from what you cannot control
Take one small action on the controllable part
Practice slow breathing for a few minutes
Reduce caffeine, nicotine, and excess alcohol
Sleep enough and keep a regular sleep schedule
Exercise regularly
Stop checking and rechecking for reassurance
Challenge catastrophic thoughts with facts
Focus on the next immediate task
Use grounding techniques when anxiety spikes
Avoid doomscrolling and constant news checking
Keep a simple daily routine
Talk to someone you trust
Seek professional help if worry is constant or overwhelming