I'm scared

I worry about everything.
At night, I worry I might die in my sleep or have a heart attack and no one will find me in time.
I worry my friends will die and they’ll try to call me and I’ll miss the call.
I worry my siblings will get into car accidents.
I worry I might develop some disease that can’t be cured, like agressive cancer or Huntington’s or type 1 diabetes…

How do I stop worrying? It’s really draining.

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I am worrying about everything except death.

I also worry about my family getting into car accidents. Not so much about my friends though I figure they can take care of themselves.i worry a lot about the farm it’s a huge weight on my shoulders. My first therapist said I had existential anxiety. Iv been on a lot for worrying she made me do a worry log, worry hour (where you worry hard for an hour only) and like how would you feel about the worry in 5 years time. Worry’s always change to something different

Some things I do to calm down are:

Put an ice pack on the back of your head. This will cool down your brain and reduce activity in your limbic system, where emotions happen.

Do a task with simple, clear steps. I like baking. I follow the recipe, and it’s easy enough that I don’t get frustrated, but it requires enough concentration that I don’t have room to think about other things. Cleaning also helps.

Engage your five senses. This will remind you what is real and what isn’t. Listen to soothing music. Smell something pleasant, like an essential oil. Suck on a hard candy. Look at pictures of things you enjoy. Feel something with an interesting texture, like a piece of Velcro or a stress ball.

Try to levitate something with your mind. You obviously won’t succeed, but it gets you to focus all of your attention on a single point outside your body, instead of on your thoughts. I like to use this on airplanes or in public places, because it doesn’t require you to move at all. It looks like you’re just daydreaming to observers.

I’m thinking of disaster all the time. When I use something, I fear it will break down etc.
When i drive I think that the engine will break down etc.

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