Practical
Constant worry is the mind trying to stay ahead of pain. It feels loyal. It is also exhausting. Split the day: a short worry sitting where you plan what can be planned. Outside that sitting, you postpone the committee. This feels unnatural. That is why it works with practice.
Ask: can I do something about this before tonight? If yes, do a small piece. If no, you are paying interest on a loan that may never be called. Reassurance-seeking — checking, asking, googling — calms you for minutes and trains the fear to come back.
When worry owns the day, therapy is not an admission of failure. It is how we teach a nervous system that uncertainty can be survived without a full report every hour.
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