Worrying can be good for you — if it’s done right. Constructive worry “helps you anticipate danger, avoid problems, or take corrective action,” says psychiatrist Edward Hallowell. It’s a survival skill, and it can allow you to tune in to a potential problem. Worry becomes troublesome when it is excessive, unfocused, or pervasive, or if it leaves you paralyzed to take action. And too much worry can raise your heart rate and blood pressure.

Fortunately, there are ways to conquer everyday worries of all types. The key is to disengage from worry as soon as it appears and to distract yourself, then face the problem at a calmer moment. When you feel yourself starting to obsess, take a brisk walk around the block, talk to a friend about something unrelated, or rinse your face with cold water. Later, go back and address the issue with concrete steps. “If the plan doesn’t work, revise it,” says Hallowell. Finally, if solving a particular problem is beyond your control, he says, “you have to move on.”

Tip: For a quick dose of calm, go to www.dailyzen.com, which offers a daily quotation. You can also send a free “Zencard” to someone who you think needs to take a deep yoga breath.