If your mind starts to spiral with negative thoughts about the future, one way you can try to help yourself is to shift from 'what if' to 'what is'.
There are lots of other helpful self compassion ideas in Dr Eithne Hunt's article - https://thriveglobal.com/stories/keeping-it-together-when-it-feels-like-things-are-falling-apart/
Bringing psychology out of the clinic and into everyday life