When we are more than even preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem. 

While cognitive distortions aren’t based on reality, they’re difficult to give up because they’re often part of a lifelong pattern of thinking that’s become so automatic you’re not even completely aware of it. 
You may think that worrying will eventually help you to find a solution to a problem or prevent you from being surprised by anything that happens in the future. 
You may think that worrying protects you in some way or even equate it with being responsible or caring. In order to stop worry and anxiety for good, though, you need to give up the belief that your worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can turn off anxious thoughts and regain control of your worried mind. (Authors: Lawrence Robinson, Melinda Smith, M.A., Robert Segal, M.A., and Jeanne Segal, Ph.D. Last )

Homework suggestions I give to my clients:

- During the night get up and write the doubts/thoughts down.

- Check:

  • A: Influenceable or not?
  • B: Solvable or Unsolvable?

- Talk to others about your worries. 

- Think in facts and do not assume that things are personal.

- Meditate and breath.