Outcomes
Get in the habit imagining worst case scenarios.
Not mindlessly—intentionally.
Ask yourself, honestly, what the absolute possible worst outcome could be. Usually this involves everybody dying, or you becoming homeless.
This is useful, because it helps you realise that your worries may be a little far-fetched.
Now bring it down a level.
What would be the most likely worst outcome? Usually this is pretty bad, but nothing you couldn’t get through eventually.
Now go down another level.
What is the most likely outcome in general? This requires some kind of understanding of probability, and it typically involves some mild discomfort or mild pleasure, depending on which way you think it will swing.
But here’s the key: rarely is the most likely outcome the absolute worst or best possible outcome. It’s usually much closer to the middle.
Which means you can stop hyperventilating and do something more useful with your time (like setting yourself up for better outcomes).
Devastation and elation are extremes. Extremes are rare: they happen in the minority of cases.
(So, stop giving them the majority of your mental energy.)