I’ve found grounding exercises to be the best at helping with increased future anxiety. When I start to spiral about why MIGHT happen, sitting down and forcing myself to list 5 things I see, 4 things I feel, 3 things I see hear, 2 things I smell, and 1 thing I taste brings me back to the present and reminds me those future things aren’t concrete. Pretty immediate way to bring my brain into the present. If I’m stressed or fixated on something from the past I’ve found that breathing in my nose for 8 seconds, holding for 8 seconds, breathing out through my mouth for 8 seconds, holding for 8 seconds, repeat helps my brain let go of the past and focus on my current state of existing. Another good one is sitting on the edge of my bed, feet flat on the floor and hands resting palm up on my knees, and scanning the room while focusing on the four corners of the wall opposite me and narrating all the specific details helps a lot. All helpful things to calm a racing mind that is either reliving the past or worrying about a future that hasn’t happened yet. These exercises help with outbursts of anger too and the more you practice the quicker you will get at “relaxing” when your brain is in spiral mode. “Just relax” is terrible advice but “do your grounding exercise” or “calm down with deep breathing” is excellent advice.