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Lyanne Westie

Worrying vs. Problem Solving: How to Shift Your Mindset and Support Your Nervous System

We’ve all been there—stuck in a loop of worry, feeling like we’re doing something to solve a problem, but ending up more anxious than before. It’s easy to confuse worrying with problem-solving, yet the two are very different in how they affect our minds, bodies, and ability to act.


In this blog, we’ll explore the difference between worrying and problem-solving, why it can feel like worrying is productive when it’s not, and how self-care can help regulate your nervous system to shift into a more empowered, problem-solving mindset.


Worrying Feels Productive—But It's Not


At first glance, worrying seems like it might help. After all, you’re thinking about the problem, right? But here’s the catch—worrying tends to be repetitive, focusing on potential future threats and what-ifs, without offering any real solutions.


This happens because worrying activates the sympathetic nervous system, triggering fight-or-flight responses, which are designed to keep us alert to danger. While this might be helpful in genuine emergencies, it often keeps us stuck in a reactive, stressed-out state when there’s no immediate threat.

What’s more, worrying doesn’t engage the prefrontal cortex, the part of the brain responsible for rational thinking, decision-making, and problem-solving. Instead, it locks us in survival mode, where our focus is on avoiding perceived danger rather than finding solutions.


The Role of the Nervous System in Worrying


Worrying isn’t just a mental experience; it’s also closely linked to your nervous system. When you’re worried, your nervous system shifts into a sympathetic fight-or-flight state or even a dorsal shutdown (a freeze or dissociation response). In both cases, your body is responding to stress, and your brain is focused on survival, not problem-solving.


In these states, your mind struggles to access clarity, creativity, or productive thinking. This is why it’s so difficult to break free from worry loops—they're a protective response from your nervous system, but they keep you disconnected from the calm, problem-solving parts of your brain.


How Self-Care Supports Nervous System Regulation


This is where self-care comes in. When you support your nervous system through self-care practices, you create the conditions for moving out of fight-or-flight and into a more regulated, ventral vagal state. This state allows you to feel grounded and connected, making it easier to engage your prefrontal cortex and shift into problem-solving.


Here are a few self-care practices that can help regulate your nervous system:

  • Breathing exercises: Slowing down your breath sends signals to the brain that it’s safe to relax. Try deep belly breathing or box breathing to activate your parasympathetic nervous system.

  • Mindful movement: Gentle movement like walking, stretching, or yoga can help release stored tension in the body, making space for calmer, clearer thinking.

  • Grounding techniques: Practices that bring your focus to the present moment (such as focusing on your senses or touching a grounding object) help pull you out of worry and back into the present reality, calming your nervous system.


By consistently engaging in these kinds of practices, you create a more regulated nervous system over time. This allows you to move from the reactive state of worry into the more proactive space of problem-solving. Click Here to check out some of our previous blogs on self-care practices.


Shifting from Worrying to Problem Solving


Once your nervous system is more regulated, you can more easily shift from worry into problem-solving. But how do you make that leap?


  1. Ground Yourself: Start by calming the body. Use breathing or grounding techniques to help settle your nervous system so that your mind is ready to think clearly.

  2. Acknowledge the Worry: It’s okay to recognize that the worry is there. Rather than trying to push it away, allow it to be present while also reminding yourself that it doesn’t have to control your actions.

  3. Get Curious: Instead of focusing on what might go wrong, shift your thinking to what’s within your control. Ask yourself, “What’s one small action I can take right now?” This brings you into a more solution-oriented mindset.

  4. Take Small Steps: Problem-solving doesn’t require a grand solution right away. Break the problem into manageable pieces and focus on small, actionable steps. Each step you take moves you further away from worry and closer to resolution.


When Worrying Becomes Too Big: Seeking Support


Self-care is an incredible first step toward regulating your nervous system and shifting from worrying to problem-solving. However, there may be times when worry feels overwhelming, or the problem seems too big to handle alone. In these moments, counseling or coaching can provide vital support.


Here are a few reasons why professional support can be helpful:


  • Safe Space: Counseling and coaching offer a safe, structured environment where you can explore the deeper causes of your worries without judgment.

  • Tailored Strategies: A professional can help you develop personalized tools for managing your nervous system, overcoming worry, and moving toward more effective problem-solving.

  • Co-regulation: Sometimes, being with a calm and supportive person can help regulate your nervous system. A counselor or coach can guide you through moments of worry, helping you find steadiness and clarity.


By understanding the difference between worrying and problem-solving, and by supporting your nervous system through self-care, you can begin to move out of worry loops and into a more empowered, solution-oriented space. And remember, when worry becomes overwhelming, you don’t have to navigate it alone—there is support available to help you through.


If you are looking for personalized support to explore ways to support your nervous system, we invite you to contact us about our counseling and coaching services. You can reach out through our Contact Form or by booking a 15-minute Discovery Call. 



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