I set a timer for 13 minutes, then I list my fears. I do not stop until the 13 minutes are up. I definitely stop the second it ends.
Then I take a deep breath, make some tea. Then have some tea.
This exercise helps me see what is going on in my mind. Externalising it to somewhere where I can see.
Today I did this. Found myself doing it at 13:13, on the 13th.