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Worry Management: Problem Solving and Worry Time

Writer: Jodie Schallhorn
Jodie Schallhorn
5 days ago
4 min read

Does your mind move from one worry to another, even when you are trying to relax? You might find yourself thinking about work, relationships, money or the future, hoping that enough thinking will help you feel prepared.


Worry can feel like you are doing something useful. But when the same questions keep returning without a clear next step, it can leave you exhausted and unsure what to do.


Two CBT techniques can help you respond differently: problem solving for current, practical worries and worry time for hypothetical worries. The first step is recognising which kind of worry you are dealing with.


If worry is taking up much of your day or making it difficult to switch off, you do not have to manage it alone. I offer online CBT for adults, helping you understand your worry patterns and practise ways to respond differently. Book a free 20-minute consultation to talk about what you are experiencing and whether therapy with me could help.



Woman sitting with a notebook beneath a tangled thought cloud, illustrating worry management.



Current worries and hypothetical worries: what is the difference?


A current or practical worry involves a specific situation you can take steps to address. It may concern something happening now or an upcoming task.


For example: “I have a deadline on Friday and haven't started.” You cannot guarantee how the work will be received, but you can plan the task and begin.


A hypothetical worry concerns a possible outcome, often beginning with “what if”. There is no useful action you can take now to resolve the uncertainty.


For example: “What if my manager thinks I'm useless, even after I finish?” Replaying possible reactions is unlikely to give you a reliable answer.


Ask yourself: Is there a specific, helpful action I can take, or am I trying to get certainty about what might happen?


A worry can contain both. You can prepare for a meeting while practising allowing uncertainty about how it will go. Calling a worry hypothetical does not mean your feelings are unimportant or that the feared outcome is impossible.



Worry management with Problem solving


When there is something practical to address, try these steps:


  1. Define one problem. Describe the facts as specifically as possible.

  2. Identify a realistic goal. Focus on what you can influence.

  3. Consider a few options. Include asking for appropriate help. Weigh the benefits, drawbacks and effort.

  4. Choose a workable action. It does not have to be perfect.

  5. Make a plan. Decide what you will do and when.

  6. Review the result. Use what you learn to choose the next step.



Woman writing a practical action plan to address current worries.

Imagine you have put off replying to an important email. Your first step might be drafting a short response at 10am tomorrow. Once you have a plan, notice when your mind tries to reopen the issue and gently return to what you are doing.




Worry time for hypothetical worries


Worry time provides a brief, planned opportunity to review worries rather than engaging with them whenever they appear.


Choose around 10 to 15 minutes at a regular time, preferably away from bedtime. During the day, briefly note a hypothetical worry and remind yourself: “I can review this at my worry time.” Then bring your attention back to your activity.


You are not trying to force the thought away. It can remain in the background while you continue cooking, working or speaking with someone. You do not need to feel calm before returning to your day.


Woman closing her notebook beside a clock and turning her attention back to her day.

At your planned time, look through your notes once. Some worries may no longer feel worth revisiting. If a practical problem emerges, make an action plan. If there is no useful action, practise acknowledging that the outcome is uncertain rather than trying to prove everything will be fine.


Stop when the timer ends and move on to a chosen activity. You do not need to use the whole period or deliberately make yourself worry.




When worries keep returning


A returning worry does not mean you have failed. The practice is noticing it and choosing your response again. Measure progress by how readily you return to daily life, rather than whether you have eliminated worry.


Keep notes brief. Repeatedly analysing, checking or asking others for reassurance can turn the exercise into another way of staying caught in worry. If this happens, discuss adapting the approach with a therapist. For OCD-related intrusive thoughts, an individual CBT and ERP plan may be more appropriate.


Do not use worry postponement to delay an urgent safety concern, necessary medical care or a time-sensitive practical action.



Support with worry and anxiety


If worry is affecting your sleep, relationships or daily life, therapy can help you understand the patterns keeping it going and practise a different response.


I am Jodie Schallhorn, a BABCP-accredited CBT therapist offering online therapy for adults. You are welcome to book a free 20-minute consultation to discuss what you are experiencing and whether working together would be a good fit.





This article and the worksheets provide general information and are not a substitute for personalised assessment or treatment.


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