The document outlines 9 steps to stop worry: 1) List out worries, 2) Analyze themes and what can/can't be controlled, 3) Accept uncontrollable worries, 4) Normalize worries by repeating them, 5) Challenge yourself with scary tasks, 6) Focus on the present moment, 7) Consider likelihood of worries, 8) Express emotions through screaming or throwing things, 9) Talk to someone about worries. The overall message is that worry takes extremes and expressing worries can help ease them.