When worry won't quiet down — a tiny reset that works for me

Yesterday my brain decided to rehearse a conversation I'm dreading next week, and it would not let it go. The worry had no answers, but it was very loud.

Here's the tiny reset I've been practicing: I set a timer for sixty seconds and just name what's happening. "I'm noticing worry. My jaw is clenched. The meeting hasn't happened yet." No fixing, no arguing with it — just naming, out loud if I can.

Most of the time, when the minute is up, the worry is still there, but it's smaller. Naming it seems to loosen its grip a little, like letting some air out of a tire.

What's your go-to move when worry loops won't quiet down? I'm always collecting new ones.