Write down the worst thing that could happen. Seeing it in ink usually shows it’s survivable.

Worry kept in the head stays deliberately blurry, because vagueness is what lets it stay enormous. Written down, it has to commit to a specific outcome, and specific outcomes are almost always things people live through. The exercise is not optimism; it is measurement.

Take a page and finish the sentence about what actually happens if this goes wrong, including who would be affected and what you would do next. Read it back the following morning. Usually you will find a bad week rather than a ruined life, and a bad week you can plan for.