Do you spend several hours daily worrying? Try the following:

• Set a specific time for worrying, for instance during your lunch break or after work. To constantly ruminate is not very helpful.
• Whenever you experience sad or worrisome thoughts outside your designated worry time, write them down, either on a piece of paper or on your device, and come back to them later during your preset worry time.

From the leaflet Simple Advice by the Norwegian Ministry of Health.