Keep Count

Carry a notepad and make a mark whenever your fret. Tally the number at the end of the day.

Separate the good from the bad and the ugly

("The plane might be late. I'd better call the airport") leads to constructive action. Worry that's toxic ("The plane may have crashed. The passengers might all be dead") immobilizes you. Helpful worry feels good, toxic worry doesn't.

Apply the 1 year test. "Will this matter make a difference in my life a year from now? Is that difference important enuf to worry about? Will the worry be productive and change the outcome? Most worries are from fear.

Stop it early

Once worry gets a tight grip, it can last for hrs, days, wks. so cut it off immediately. Change your physical state, run up and down stairs, cold water on your face, mow the lawn, imagine them away.

Schedule time to brood

Set aside 20 - 30 minutes each day to brood. Postpone worrying til your scheduled time. Putting it off may lead to solutions.

Turn off negativity

Insert positive thoughts. Remember when you worried and it didn't help.

Get the facts

When you know the facts, you can plan how to address the problem.

Talk things out

Talk to family, friends, support groups, therapist.

Ask yourself, "So what?"

Every time you hear yourself, for instance, "What if I lose my job?"

ask yourself, "So what?" Get to the rock bottom feelings that are fueling your worry, affirm you are a worthy person, think of alternative positive outcomes rather than catastrophes.

For example, "What if my son is failing math?" "So what?" "I would feel like a failure as a mother." "So what?" "It means I'm not perfect, and neither is he. I'll do my best to help him help himself. We'll get a tutor, or look at other solutions."

Make a decision

Some people get caught in endless loop of anxiety, going over the problem over and over again. Instead, sort out options, rehearse possibilities, run with the best of the bunch solution. Most decisions aren't worth the energy worrying about them.