Worrying Within Approved Rumination Times in the Tardis
Here’s short clip showing you how to decrease worries, by scheduling a specific time to worry.
Identify a time to have a meeting with yourself so you can worry about the situation flat out for 30 Minutes (actually shorter time works just as well). Then if you think about this issue outside your Worry WART time, all yourself you will give this issue your full attention later. This tricks your brain and frees up your thoughts for more useful tasks.
Spoiler alert! What you will find is that by the time it comes for you to have your meeting, you will have forgotten about it, or you can’t focus on that worry, and choose to do something else.