https://www.psychologytoday.com/blog/anxiety-files/201802/ten-steps-freeing-yourself-your-worry
You don’t have to be a passive victim of your intrusive and annoying worries. Let’s organize your response to worry by taking ten simple steps to address your worried thoughts. We are not going to try to think positively or ignore your worry. I am not telling you to believe in yourself or to think positively or to hope for the best. No, let’s ask some questions about your worry—let’s interrogate your worry. If you are like a lot of worriers you may find that your worry hijacks your mind, you find yourself chasing after thoughts and feelings that seem to control you, and you don’t have any tools to deal with your worry. Let’s find those tools now—and start using them.