I sometimes have to instruct myself to STOP.
I do this:
“Stop. Did you stop?”
wait until I stop thinking
“Now, What are you avoiding doing right now?”
after that, it’s a sometimes painful process because there’s ALWAYS something I’m avoiding doing and I go through the list until I can find something I don’t mind doing and I do it.
I enjoy my inner world tremendously so I don’t mind being there. I can turn off the chatter easily enough when I want to though. I just turn my head to the left and look out as far as I can see for two seconds. That snaps me back into the present moment quickly.
“Worry” though, I found writing it out to be the only real answer. Get it out the head and on paper/computer/whatever. Then I can stop thinking about it. The paper can worry for me.