Notice when you have a worried, spinning mind and Stop.
Take several deep breaths.
Observe your experience as it is: notice body sensations, thoughts, and emotions without judgment.
Consider what will support you in the moment and Proceed with intention.
This technique is a favorite of psychologist and mindfulness educator Elisha Goldstein. It helps create a moment of space that allows you to disengage from reactive emotions so you can choose a more skillful way to respond.