Type a worry, then choose: is there something to do about it, does it need thinking time later, or can you let it go for now? Getting it out of your head and sorted often turns the volume down.
A coping tool, not treatment. If you're in danger or thinking about hurting yourself, call or text 988, or call 911.
Worry tends to loop when it has nowhere to go. Writing it down and making a decision about it, even "not now," gives your brain permission to stop rehearsing it. Scheduling a set worry time is a common technique in anxiety treatment.
If the same worry keeps coming back however many times you park it, and you feel you have to check, confess or seek reassurance about it, that may be OCD. Try the OCD themes quiz.