Focus on what you can control today
Break future concerns into small, actionable steps
Limit time spent imagining worst-case scenarios
Challenge catastrophic thoughts with realistic ones
Stay present with your immediate task
Build a simple daily routine
Practice deep breathing or mindfulness
Reduce exposure to stressful news and social media
Keep a worry list and revisit it at a set time
Prepare for likely outcomes without overplanning
Accept uncertainty as part of life
Take care of sleep, exercise, and nutrition
Talk to someone you trust
Set short-term goals instead of distant fears
Replace rumination with problem-solving
Remind yourself that most worries never happen