Think Constructively

Worrywarts tend to automatically assume the worst will happen in any situation. You can head off the cascade of negative thoughts by challenging them with logic, says psychiatrist Edward Hallowell. Ask yourself questions like How do I know the situation is bad? What are other possible outcomes? Is there a more positive way to see the situation? Say you have a falling-out with your fiancé. Instead of spending the rest of the day in a panic, convinced your relationship is doomed, remind yourself that the two of you have fought many times before, that your fiancé loves you, and that fights are a normal part of all relationships.

Make a Plan

Action is a powerful antidote to anxiety. After that argument with your fiance, make a list of what went wrong and how you could deal with it better the next time, or call a friend to discuss the spat. Likewise, you'll have less fodder for worry if you start addressing the situations that cause you stress. Hallowell suggests you come up with three specific changes you want to make that address specific worries, such as making a will if you're concerned about your estate, seeing your dentist if you fear gum disease, or cleaning out the attic if you're afraid it has become a fire hazard. Next to each item write down how and when you are going to tackle it. Once these are done, give yourself three more tasks.