Rearranging the mental furniture
"There's a useful gimmick to help stop worrying (we've already mentioned it briefly in How to Avoid Responsibilities, but it's worth looking at in detail). You simply cultivate the habit of postponing worrying. Your mind becomes (re-)conditioned to not dwell on worries in the present.
The trick is that whenever you feel plagued by a worrying thought, note it down on a "worry sheet" (a piece of paper set aside for the purpose) - you can then forget about it, knowing that you plan to worry later.
This deceptively simple technique is effective because it bypasses the psychological obstacles mentioned above. Your mind is "fooled" into thinking that you haven't given up worrying. Meanwhile, you lose the habit of worrying in the present moment.
You can plan to revisit noted worries at a time when you're worry-free. Or you can postpone worries indefinitely. That might sound bizarre, but then so is the notion that you must experience endless unhappiness (eg worrying) before you're allowed to be happy.
More likely is that when using this technique you will simply forget your original worries - they will never have bothered you." ------ http://www.anxietyculture.com/worry.htm
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