List steps you can take to put your plan into action. The 3rd step of EPR is Remediate. Remediate is the practice of taking one step at a time, usually a small one. This won't solve the problem today, but taking even one step will increase your sense of power and control. Change what you say to yourself.
Worriers tend to talk to themselves in negative terms.
When you catch yourself wallowing in self-defeating thoughts, actively challenge them. Physical activity not only gives you a break from acute worry, but when done regularly, it can also help prevent worry. Exercise increases cerebral blood flow, so that more oxygen and stabilizing chemicals reach the brain. Eventually it will lead to positive changes in brain chemistry. Although you probably shouldn't sit quietly when you're actively consumed with worry, regular meditation and prayer are as useful as exercise in preventing worry.