Look into cognitive distortions related to anxiety, and ways to cope. I like Thought diffusion where, for example, I give a funny voice to thoughts to show my mind they’re illogical.
anticipation is really good at making our brains go to dark places. one thing that has helped me with my anxiety is to sit silently and let those thoughts arise naturally. when they arise i imagine myself in a little bubble and i gently place the thoughts outside of my bubble. it feels kinda silly but visualization helps to give those thoughts a shape and physically remove them from my space.
This is a type of walk I do almost every day. Walk in one direction until you hit a stoplight. Then immediately turn and walk in the new direction until you hit a stoplight and repeat until you get back home.
