Fear and anxiety can feel as if they ‘just happen to us’, but in reality we can choose to control them.
First like a crying child who gets recognized, simply acknowledge the fear and anxiety. Don’t deny it.
Observe the anxiety. Rate it on a scale of 1-10, 10 being worst. Connect with where in your body you feel the rection of fear. Just watch it and when you notice it, start to breathe longer on the out-breath to assist in relaxation.
Say to yourself, ok you have my attention, I accept you but I have to still live. Then carry on talking or behaving as if nothing is different. This sends a powerful signal to your unconscious mind that its over-dramatic response is actually not needed because nothing that unusual is going on. Something like when fire fighters are called out and see that no emergency is happening and so go back to the fire station. Repeat these steps if needed.
Send love from your heart to the fear or anxiety, showing it you understand as you breathe calm and peace into the area of your body holding these emotions. You will notice that the intensity will lessen and eventually melt away.
One of the greatest feelings in life is the realization that you can control fear much more than you thought possible.
Try using mindful meditation to bring your attention to the present moment where you are safe, thus you no longer will be projecting worry into the future.