Identify the specific worry
Write it down
Separate what you can control from what you cannot control
Take one small action on what you can control
Set a limited worry time each day
Avoid repeated checking and reassurance-seeking
Reduce caffeine and other stimulants
Practice slow breathing
Use grounding techniques
Focus on the present task
Challenge worst-case assumptions
Replace vague fears with concrete next steps
Keep a regular sleep schedule
Exercise regularly
Limit doomscrolling and constant news checking
Talk to someone you trust
Accept uncertainty
Return attention to what matters most
Seek professional help if worry is persistent or overwhelming