Mute the notifications on your worries for an hour. They’ll still be there. You’ll be stronger.

Constant attention to a problem does not solve it, it just keeps the alarm running. Worry presents checking as responsible, when in practice you are rehearsing the same thoughts with no new input. Stepping away loses nothing, because the situation waits. What changes is how much of you is left to deal with it.

Pick one hour today where the worry is officially off duty and do something absorbing inside it, something with your hands or your body. Write the worry down first so your mind trusts it is not being dropped. Come back after and check whether it looks the same size.