To jolt yourself out of worry, ask yourself what you can do “right now” to make your life more pleasant and then do that! -- read: http://www.marcandangel.com/2011/12/18/30-things-to-start-doing-for-yourself/
"It's funny how when I'm loud people tell me to be quiet. But when I'm quiet, people ask me what's wrong with me."
This is why there are often long silences when anyone asks me a question.