How much time do we spend on worrying, assuming, guessing, predicting, anticipating, etc? Answer: Too much time! Yes, it is wise to think and anticipate certain things, but often done excessively this leads to anxiety and useless, unnecessary worrying.
Another exercise in managing anxiety and worrying would be to write down as many things you have worried about over the years. Then place a big red star next to the things on that list you worried about that actually materialized.
The list of things that actually happened hardly ever appeared on the list of things I anticipated would happen. The vast majority on the list never happened at all, and if they did they were usually much milder than anticipated.
Now do a second list of all the 'bad things' that have happened in your life and chances are this will reveal that whatever actually happened - most of it NOT anticipated - is something you probably dealt with quite effectively. You figured it out. (We are wired to do so!) And it may have actually been a lot less bad than imagined or anticipated had you anticipated any of it.
Seeking out insights, intelligence and knowledge from past experiences and history can be invaluable in all areas. Knowing that circumstances change over time too. Whatever you can do to learn from the past about wasted worry and not repeat it, or help you navigate future concerns, may be invaluable.
Training the mind how to navigate and process those moments is do-able. This requires a little bit more time and effort but can be as effective - and even more effective - than all the other things we do to alleviate our anxieties and concerns.
