Planned worry time
If you have been worrying for a long time, it can be difficult to stop it fully. But you can try to keep it within certain times of the day, so you don’t have to spend the entire day worrying.
Decide on a good time of your day, preferably in the evenings, when you can spend 15 minutes just worrying. Once you have made this decision, then any time during the day when you notice that you are starting to worry, make a note of what you are worrying about by jotting it down in a notebook.
Tell yourself that you will think about it as much as you need later, and then continue with what you are doing. When you get to your worry time, you can bring it out again. It can be helpful to keep a note of how many of the things you jot down seem worth worrying about when you get to your worry time. You may find that there are quite a feel that don’t seem worth worrying for!