“If you have fear of some pain or suffering, you should examine whether there is anything you can do about it. If you can, there is no need to worry about it; if you cannot do anything, then there is also no need to worry.”
― Dalai Lama XIV
What does worry accomplish? As far as I know worry has accomplished nothing. Either there is a way to solve a problem or there isn’t and worry does nothing to help solve the problem.
Worry is the anticipation of a negative outcome based on a story that you strongly believe. For most people I simply ask them, “Is that story true?” Most people don’t believe the story is true and so I ask them, “How will worry help you?” The usual answer, “It won’t”.
So, “Why worry?”
The big challenge is trying to release the “what if” thoughts the mind can conjure up. The mind is looking for some way to brace for a potential negative outcome. In other words “fear”. Fear downs out the hope of today in exchange for the uncertainty of tomorrow.
Release the worry and replace it with practical actions you can take. Understand what you have control over and what you don’t. If you can’t control it or change the circumstances you’ve been placed in worry won’t help you. A student may worry about getting a good grade on a test. In that situation they have control over what they study and review to improve their chances of doing well. Worry won’t help them do better or even prepare to take the test.
Think about the situation you face. What is the best action you can take? What do you have control over?