When worries interrupt all day, try containing them rather than fighting them.
1. Choose a daily 15-minute slot (not right before bed). 2. When a worry appears outside that slot, jot a keyword and tell yourself: 'I'll get to this at 6pm.' 3. At worry time, review the list. Sort each item: something I can act on (write one small step) or something outside my control (acknowledge and set down).
Most people find half their captured worries feel smaller by the time the appointment arrives.