If you get all your worrying out of the way early in the day, you'' be less likely to dwell on it later. During your "worry session," jot down notes about potential problems and solutions, plus your feelings. If a worrying thought pops into your head later in the day, write it down to think about during your next scheduled "worry session."
ACTIVELY PRACTICE ACCEPTING UNCERTAINTY
You can't dictate everything, so when a thought crosses your mind about a situation that you know you have no control over, take a minute to remind yourself, "I can't control that." Release the tension from your body by dropping your shoulders and relaxing your jaw.
SPEND LESS TIME WITH PEOPLE WHO MAKE YOU WORRY
Some people just make you anxious, whether you're worried about the choices they are making or you're worried that they might bring up a topic you don't want to discuss, such as politics. Cut back on your interactions with toxic people whenever possible.