1. Set aside 30 minutes each day to worry:
When you find yourself worrying outside of that time frame, remind yourself you’ll have the chance later. This trains your brain to worry less & worry smarter.
2. Use a worry diary:
Acknowledge your worries and get them out of your head by writing them down. Don’t hold back.
3. Refocus on the small steps:
Shift your attention from the long-term to the daily. Be pragmatic, and proactive about the actions in your control.
4. Interrupt the worry cycle:
Get up & get moving. Exercise, take a yoga class, meditate or simply try deep breathing. Anything that gives you a time out.