Very good article:
https://www.psychologytoday.com/intl/blog/in-practice/201303/7-tips-reducing-anxiety-rumination-and-avoidance
7 Tips for Reducing Anxiety, Rumination and Avoidance:
1. Learn to tolerate not knowing the reasons for someone else's behavior.
2. Learn to recognize when you're avoiding doing something you want to do because you can't be completely certain of a positive outcome.
3. Learn to delegate.
4. Learn to recognize when you're taking too much responsibility for protecting others from possible negative outcomes.
5. Learn when to stop seeking information and start acting.
6. Learn to recognize when you’re procrastinating getting started due to feeling unsure.
7. Learn to recognize when you're jumping from one idea to the next due to intolerance of uncertainty.
Caveats
The trap for people with intolerance of uncertainty is that sometimes behaviors like overthinking, doing extra checking, seeking extra information, and taking excessive responsibility do help prevent things going wrong. Look at whether, on balance, these things help you or whether they mostly just perpetuate your stress and anxiety, hold you back, and cause problems in your relationships. You can then make adjustments based on your own assessment.
https://www.psychologytoday.com/intl/blog/in-practice/201303/7-tips-reducing-anxiety-rumination-and-avoidance
7 Tips for Reducing Anxiety, Rumination and Avoidance:
1. Learn to tolerate not knowing the reasons for someone else's behavior.
2. Learn to recognize when you're avoiding doing something you want to do because you can't be completely certain of a positive outcome.
3. Learn to delegate.
4. Learn to recognize when you're taking too much responsibility for protecting others from possible negative outcomes.
5. Learn when to stop seeking information and start acting.
6. Learn to recognize when you’re procrastinating getting started due to feeling unsure.
7. Learn to recognize when you're jumping from one idea to the next due to intolerance of uncertainty.
Caveats
The trap for people with intolerance of uncertainty is that sometimes behaviors like overthinking, doing extra checking, seeking extra information, and taking excessive responsibility do help prevent things going wrong. Look at whether, on balance, these things help you or whether they mostly just perpetuate your stress and anxiety, hold you back, and cause problems in your relationships. You can then make adjustments based on your own assessment.
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