Found this, hope it helps!
9 Worry-Busting Steps
1. Make a list of your worries. Identify what you are worried about.
2. Analyze the list.
"Look at whether your worry is productive or unproductive.
A productive worry is one that you can do something about right now.
For example, "I am going to Italy, so I may be worried about making
plane and hotel reservations, This is a productive worry
because I can take action now by going online to make reservations." By
contrast, an unproductive worry is one which you can't do anything
about. "It is more of a proliferation of 'what ifs,' over which you have
no control and there is no productive action that will lead to a
solution. For example, losing sleep and worrying about whether or not you will get cancer is unproductive.
3. Embrace uncertainty.
Once you have isolated your unproductive worries, it's time to identify
what you need to accept in order to get over them. You may
need to accept your own limitations or it may be a degree of uncertainty
that you need to accept. For
example, you very well may get cancer some day as no one really knows
what the future holds. "Many worried people equate uncertainty with a
bad outcome, but uncertainty is really neutral. "When you
accept uncertainty, you don't have to worry anymore. Acceptance means
noticing that uncertainty exists and letting go and focusing on the
things that you can control, enjoy, or appreciate.
4. Bore yourself calm.
"Repeat a feared thought over and over and it will become boring and
will go away. If your fear is dying of cancer, look in the
mirror and say, "I may die of cancer. I may die of cancer." Say it
enough and it will lose its power.
5. Make yourself uncomfortable.
"Worriers feel that they can't tolerate discomfort, but if you practice
discomfort, you will accomplish a lot more, "The goal is
to be able to do what you don't want to do or things that make you
uncomfortable. Worriers tend to avoid new things and situations that make them
uncomfortable, such as parties or public speaking engagements. The
preemptive worry helps them avoid discomfort, but if you force yourself
to do the very things that make you uncomfortable, you will rely less on
worry as a coping strategy.
6. Stop the clock. "Worried
people often have a sense of urgency, "They think, 'I need
the answer right now and if I don't get it then something terrible will
happen.'" Look at the advantages and disadvantages of demanding such
urgency. "Rather than focus on the sense of urgency, instead focus on
what you observe right now. "Ask yourself, 'What can I do in the present moment to make my life more
pleasant or meaningful? "You can either focus your mind on
getting an answer right now or focus on improving the moment." The
latter is the better strategy. Take a deep breath, read, or listen to
music to stop the clock and curtail your anxiety.
7. Remember that it's never as bad as you think it will be.
Anxiety or worry is all about anticipation. The 'what ifs' are always
way worse than how you feel when something actually happens. "Worriers
tend to worry about things that even if they happen, they can handle
it. "Worriers are actually good at handling real problems.
8. Cry out loud.
"The emotional part of the brain -- the amygdala -- is suppressed when
you worry. "The emotion kicks in later with
gastrointestinal
symptoms,
fatigue or rapid heart rate. Use your emotions; don't try to get rid of
them because when you are crying or angry, you are not worried.
9. Talk about it.
Beside the cognitive therapy techniques mentioned above -- which can
help change troublesome behaviors -- talk therapy can also help chronic
worriers worry less by getting to the root of their issues. Often talk
therapy and cognitive behavior therapy can work together. Worriers tend to avoid new things and situations that make them
uncomfortable, such as parties or public speaking engagements. The
preemptive worry helps them avoid discomfort, but if you force yourself
to do the very things that make you uncomfortable, you will rely less on
worry as a coping strategy.
6. Stop the clock. "Worried
people often have a sense of urgency, "They think, 'I need
the answer right now and if I don't get it then something terrible will
happen.'" Look at the advantages and disadvantages of demanding such
urgency. "Rather than focus on the sense of urgency, instead focus on
what you observe right now, "Ask yourself, 'What can I do in the present moment to make my life more
pleasant or meaningful? "You can either focus your mind on
getting an answer right now or focus on improving the moment." The
latter is the better strategy. Take a deep breath, read, or listen to
music to stop the clock and curtail your anxiety.
7. Remember that it's never as bad as you think it will be.
Anxiety or worry is all about anticipation. The 'what ifs' are always
way worse than how you feel when something actually happens. "Worriers
tend to worry about things that even if they happen, they can handle
it, Worriers are actually good at handling real problems."
8. Cry out loud.
"The emotional part of the brain -- the amygdala -- is suppressed when
you worry, The emotion kicks in later with
gastrointestinal
symptoms,
fatigue or rapid heart rate. Use your emotions; don't try to get rid of
them because when you are crying or angry, you are not worried."
9. Talk about it. Beside the cognitive therapy techniques mentioned above -- which can
help change troublesome behaviors -- talk therapy can also help chronic
worriers worry less by getting to the root of their issues. Often talk
therapy and cognitive behavior therapy can work together.
