You will get through this too. do not worry.

Do not worry is the one instruction nobody has ever managed to follow on request. Worry isn't a bad habit. It's an alarm doing its job badly, scanning for the thing it might have missed.

It responds better to being answered than to being told off. Write down what it's actually saying. Half of it will turn out to be one specific fear repeating in different costumes, and one item will be something you can genuinely do on Tuesday. The rest can be set down for an hour. Not solved. Set down, which is all anybody manages.