By Dr. Sarah Parsons

You think through a problem, consider the possible outcomes, and try to prepare.

Then you think through it again.

By the end of the evening, you are exhausted—but no closer to knowing what to do.

Worry can feel productive because you are giving something attention. During an appointment, I often want to explore whether that thinking is helping you take action or keeping you caught in the same questions.

Ask whether there is something you can act on

One useful distinction is between a current problem with a practical next step and a hypothetical possibility you cannot resolve right now. CBT-based self-help approaches use this distinction to guide problem-solving.

For example:

“I have an appointment tomorrow and cannot find the address” has an action available.

“What if the appointment goes badly?” may have no answer you can obtain tonight.

Both concerns can feel uncomfortable. They call for different responses.

Make the next action small and specific

For a problem you can address, write down what you will do and when.

“Get organized” leaves a lot undecided.

“Spend ten minutes finding the appointment details after dinner” gives you a manageable task.

Once you have acted or scheduled the action, you can refer back to the plan when the worry returns.

I would rather help you identify one useful step than leave you with a long list that feels impossible to begin.

Consider a brief, scheduled worry period

Another CBT-based strategy is setting aside a short period to write down worries and consider possible actions. When a concern interrupts the day, you can note it and return to it during that planned time.

If you try this, choose a time when you can finish and transition to another activity. The purpose is to give concerns a defined place in your day.

You do not need to do the exercise perfectly. Notice whether it helps you spend less time repeatedly revisiting the same concerns.

Leave room for questions you cannot settle today

Some uncertainty remains even after thoughtful preparation.

In those moments, I might suggest a simple statement: “I have done what I can for now. I can respond when I have more information.”

Then choose something concrete to return to—your meal, a conversation, or the task in front of you.

That may take repeated practice.

Ask for help when worry is limiting your life

If worry regularly disrupts sleep, concentration, relationships, or decisions, bring it up with a mental health professional. Explain how much time it takes and what you have begun avoiding.

Self-help skills can be useful, but you deserve an individual evaluation when symptoms persist.

My goal is to help you spend less of your day caught in unanswered questions and more of it participating in what matters to you.

Dr. Sarah Parsons is a psychiatrist at Mental Health 2 You in Louisville, Kentucky. This article provides general education and does not replace an individual medical evaluation.