Whatever I am going to say here, I practice it whenever needed, I don't know whether it will work for you or not as I don't know everyone's situation !!
The secret recipe I follow is What, Why & How? Believe me, we can always boil down things to this fundamental level, It just takes some effort.
First, I observe what is causing disbalance in my centre. After careful observation, I try to find the source & whether it is past, present or future.
In my case, I have observed 80% issues are either in past or future. Former one causes pain & the latter one is responsible for worry.
If it's in past or future, I try to break the loop of that thinking by asking myself questions.
If it's in present, I give it my attention & try to dig into the matter further.
I don't wanna bore anyone so just writing down the top-level approach.
bottom lines, we need to learn “Break the Loop”.