Challenge difficult thoughts. The Centre for Applied Research in Mental Health & Addiction lists the second step that you can do to train your brain to stop worrying about things that you simply can’t control. That is, challenging the thoughts that you’re worried about. The site notes that sometimes it helps to ask a friend or a family member’s opinion about the situation. So for example, if you have anxiety about someone talking negatively about you, ask the person about it first before you start panicking about it.
The reality is is that there’s no point in panicking about something that might not even exist in the first place. Then, if the situation does in fact exist, the next thing that might help is to see how others would react to it if they were in your shoes. The site notes that even imagining how most people would react to a worrying thought will help you come up with a more fair and realistic way of thinking!