I read somewhere that worry is negative goal setting.
I used to be a self-proclaimed "Worrier". Thinking back on situations, I can actually hear and see myself exclaiming, "Oh! I'm a worrier for sure!", like it was something to be proud of. I don't say those things anymore.
Of course, I still have a tendency to worry, but I now combat that tendency instead of letting it take over. I recognize and catch myself worrying and instead of letting myself get carried away with my worries, I push them out and focus instead on expecting things to turn out for the best.
In case you need to be convinced away from the worry habit, I'd like to invite you to think about the times that you have worried over one thing or another. How did that make you feel? Did your worry raise anxiety? Did it help the situation? Did your worry change the outcome? Did it help you feel better?
My guess is that your answer to those questions are: poorly, yes, no, no, no. Those are hardly benefits to the worry habit.
Instead, cultivate a habit of belief.
If belief seems to "churchy", then let's phrase it differently by cultivating a habit of expecting the best.
Oftentimes, what we expect to happen, does, for better or for worse.
Of course, we can still be blindsided, but if we focus on the best, our minds are tuned to make the best a reality. Our thoughts become productive rather than destructive. When we believe or expect the best, we keep ourselves in "action mode", poised to do something about the situation. Worry is passive; it is a defeatist attitude and it prevents you from creating the outcome that you want.
If you're okay with being a "believer", one of my favorite ways to combat worry is to repeat in my mind, "I believe. I believe. I believe." No matter the circumstance, this phrase works. It can mean, "I believe this conversation will turn out ok". It can mean "I believe I can do this". It can simply mean, "I believe that the absolute best thing will happen".
Another favorite method is to simply spend a little time visualizing the best actually happening.
The more detail I can put into this visualization, the more real and, consequently, the more believable, this outcome feels. As I believe in that positive outcome, worry seems like the unnecessary dead weight baggage that it is.
The more you practice belief over worry, the more you will recognize the positive effect that it has on your mood and your body. No more will doom and gloom overshadow you. Instead, you'll find the ray of light in whatever situation you may find yourself in. Don't let worry seduce you, friend. It does nothing for you.