When I feel overwhelmed with anxiety, I sometimes take out my journal and make a "worry list." I start with the sentence stem, "I am worried that...", and finish the sentence with as many things as I can think of. I don't stop until I cannot think of any more. One time I had 31 worries! Getting all those worries written out is better than having them swirling around in my head. It helps me feel a little more in control.