Two general principles:
- Be nice to yourself, and don't put yourself down for doing it. Nobody's perfect, even the best in this area will be preoccupied to some extent by things outside their control
- "Stop doing.." isn't a strategy for any kind of improvement or calm. It always involves a positive doing statement, filling up that thinking and doing time with something else, a replacement activity
I can't offer specifics to people whose personalities and lives I don't know, unfortunately. Mindfulness activities aren't solutions to anything, in themselves, their purpose "or magic" is just calming down the brain and thoughts, to give you space to identify something different and useful to do with your time. It's those other things you do, that distract or refocus and occupy your mind so you don't have time for thinking about the things outside of your control.
One of the things that bug me about some promotions of mindfulness, is they don't tell people the "thing" you to achieve that can be anything, so long as it doesn't create new problems. What's good for one person isn't necessarily for another. Recently, I simply walked to cafe via a new route, through a little wood near my house I'd never visited. I walked through it slowly, noticing people, squirrels, features. Off work, at the tail end of a flu, a bit wobbly on my feet it wasn't the easiest walk but the experience took my mind off it to/from a cafe and cheered me up. To understand how low I was at, physically at least, less than a week previous I slow ran 20km run for the lolz but rather than "not do/think .." I needed something else to appreciate and enrich my life. I found out a wonderful story of the place after an accident discovery there, that I almost ignored, but slow walking and curiousity is a wonderful thing.
I dunno if any of that's useful, but if not I just want to say I got a lot of time for the worlds worriers. Many of the loveliest, kindest people I've met are part of your tribe ♥️