I agree with AndreaV - you always panic when you think too far into the future - so when you find yourself doing this stop and concentrate just on what you are doing concentrate as hard as you can - even if it is just making lunch when you learn to concentrate hard on the one single thing you are doing at the moment - your mind cannot wander off into the future I teach this to kids with anxiety its called worry surfing Caverna it works if you can practice it - and then when you feel your mind wandering you can use it to thought stop
the trick is to only and very hard concentrate on what you are doing
