How to solve a problem that keeps you awake: 8 steps from the NHS

2 min read · 8 steps · Updated 3 October 2026

Worry feels like work, but it mostly goes round in circles. Problem solving is the opposite: a short, structured way to get from "everything is too much" to one next step. The method below comes from the self-help programme of the NHS in England, which is based on cognitive behavioural therapy.

This is general information, not medical advice. If worry, fear or low mood lasts for more than two weeks or affects your daily life, speak to a doctor.

Step by step

1. Start with what matters to you

   When problems pile up in several areas at once, write down the few parts of your life that matter most right now: a relationship, money, your studies, your job. That tells you which problems to tackle first.

   Done

2. Sort solvable problems from what-ifs

   List your problems. For each one ask: can I deal with this by doing something practical? If yes, it is solvable. If no, it is a hypothetical worry, often about the past, which cannot be changed, or a future that starts with "what if".

   Done

3. Give one problem 5 to 10 minutes

   Take one solvable problem and write down every solution you can think of, including the ones that feel silly. Being open-minded at this stage is where the good ideas come from.

   Done

4. Weigh the options

   For each idea, note the pros and cons, whether it is likely to work, and whether you have everything you need to try it.

   Done

5. Make a specific plan

   Choose one solution and answer four questions: What exactly am I going to do? Do I need anyone's help? How much time does it need? When will I do it? Put it in your calendar.

   Done

6. Give the what-ifs a worry time

   Problems that cannot be solved today are hard to switch off. Set a fixed slot of 10 to 15 minutes in the evening for them, and postpone the worry to that slot when it turns up during the day. How to do it: the worry time method.

   Done

7. Make time to relax

   A tense mind solves problems badly. Get active, spend time on a hobby, or try a relaxation technique such as mindfulness or tensing and releasing your muscles one group at a time.

   Done

8. Review and write things down

   After you have tried a solution, note what went well and what you would change. Tick solved problems off the list: it is a record of what works for you and a reminder that you do get things done. Writing your thoughts down regularly, on paper or the phone, also stops them from spiralling.

   Done

Good to know

If a solution does not work, that is information, not failure. Go back to your list and try the next one.

Big problems become solvable when you cut them up. "Sort out my debts" is not a step; "list what I owe and to whom on Saturday morning" is.

To calm down first: a breathing exercise to calm down in 5 minutes. For thoughts that are harsher than the facts: catch it, check it, change it.

If you are in immediate danger or thinking of harming yourself, call the emergency number now (112 in the EU). In Germany the Telefonseelsorge is free and open around the clock on 0800 111 0 111.

In short: List the problems, sort solvable from what-if, give one problem 5 to 10 minutes of ideas, weigh them, plan what, who, how long and when, park the rest in worry time, relax, review.