Bring your focus back to the present

Experience the events in your life
Instead of taking a photo of the sunset, stare at its beauty. Instead of worrying about what will come next, do your best right now.

Meditate
This will force you to slow down and watch your emotions rise. You don’t have to consider anything else, just focus on inhaling and exhaling.

Focus on the process
For example, if you’re playing in a tournament, focus on the present match, not the future result. If you’re at a job interview, focus on what you say, not the outcome. If you’re giving a public speech, focus on your performance, not the crowd's reaction.