Let's catch the spiral early. What upsetting thought or news is on your mind?
Strip away the assumptions. What do you know for absolutely sure right now?
Our fears flow from stories our minds concoct about the future. What story are you creating about those facts?
Am I afraid, angry, sad? Naming the feeling tends to lessen its grip.
If things actually went well, what might happen? Let's write a positive prediction.
I don’t know what the future holds. Odds are it will be different from whatever I imagine now. Struggle is part of life.
Is this worry helping you prepare for something actionable, or avoiding a difficult reality?
Every time you disappear into a story about what might happen, you miss what is already here. This is your life. Right now. And it’s more than enough.