Visualise a relaxing experience: Close your eyes, and travel there in your mind. Make it your stress-free oasis.
Write down what you are worried about. Do your best to carefully think of what you are really worried about. There is said to be only a few dozen or so general fears. No one seems to agree what a 'general' fear is, and if you could overcome your general fears, you could eliminate worry completely. For example, about job demands, about the future, about family or social responsibilities.
Get all the facts related to the problem and don't allow yourself to be misled by any false information and to even more worry.
Analyse the facts. Once you have enough information to help you face the worry, make some sense out of the data. What does it all mean, if anything, at this point?
Ask yourself what is the worst that can happen. At this point, you can make a more realistic assessment of what the worst-case scenario would be.
Accept the worst. Acceptance is almost always an instant cure for worry. Acceptance, however, is not easy and often takes time. By accepting the worst, you are in a situation where things can only improve.
Improve on the worst. Here is where you consider the law of averages. What are the chances the worst will actually come to pass? Is it really worth worrying about?
Decide what you can do about it. Brainstorm. List everything that comes to mind that you can do about improving the situation. Spend as much time as needed on this part.
Act on the decision. If there is any point to worry, it is about taking action toward making positive changes. From your list of possible actions, decide what you are going to do and take action right away. Do not procrastinate. The longer you let your worries build inside, the more emotional and physical damage you are doing to yourself.
It is probable that through this process you will end up eliminating the worry before you complete all the steps.
That is fine. The point of the exercise is to eliminate the worry, not to complete all the steps of the process.