You can’t control the whole year. You can control the next small thing. Start there.

Anxiety scales with the size of the frame you are using. Held at the level of a year, almost nothing is under your influence, and the mind reads that helplessness as danger. Shrink the frame to the next action and the same situation becomes something you can put a hand on.

When the whole thing feels unmanageable, name one action you could take in the next hour. Make it small enough to be nearly certain. Do that, then look again, because the picture is clearer from a step further along than from standing still.