Set yourself a time of day and a time limit (say, half an hour at 3pm).
As worries pop into your head during the day, write them down on a list.
At Worry Time, set a timer and get worrying!
Sort your list into short-term and long-term concerns.
Deal with the short-term ones first, writing down any strategies that come to mind.
Then give time for the long-term ones.
Allow yourself to fret, as it’s useless to repress feelings of stress.
Write down solutions or strategies as they come to you.
If an issue needs more worry time, keep it on the list for tomorrow!