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This is an exercise that I recommend: https://drcolleencarney.com/wp-content/uploads/2013/05/Const...

This is called "worry time" and it has helped me in the past.

Another article describing it is here: https://healthypsych.com/psychology-tools-schedule-worry-tim...

It's not a silver bullet but it's a useful tool to have in one's toolbox.