STEP I: CLEAR YOUR MIND
Go out in nature: a walk in nature can help reduce anger, stress, and unpleasant feelings. It contributes to lowering blood pressure and the production of hormones.
Spend one day (or more) without social media: turn off all notifications, log out from all your social media accounts and avoid turning on your computer.
STEP II: BECOME MORE AWARE OF YOUR INTERNAL ENVIRONMENT:
Watch your thoughts: Do not focus on them, just notice them and let them pass by. Refrain from making a judgment, responding to them (no internal dialogue).
STEP III: WORRY SURFING:
be aware of the anxiety, worry or fear rising. Imagine it is a wave that is slowly swelling as it approaches you. You cannot stop it, so let it swell, and when it reaches a 4 or 5 on a scale of 10, ride it like you would surf a wave by just following it. Let yourself experience that emotion and soon, like a wave it crests and falls. Accept that new worries, anxiety and fears may come, and when they do, just ride them out..