Pick a place and time to do your worrying. Make it the same place and time every day. Spend 30 minutes thinking about your concerns and what you can do about them. Focus more on what's really happening. Learn ways to relax.
Muscle relaxation is simple.
Start by choosing a muscle and holding it tight for a few seconds. Relax the muscle after a few seconds. Do this with all of your muscles. Try starting with your feet and working your way up your body. Steps to deep breathing Lie down on a flat surface.