Worry is a subscription that charges by the hour and never delivers the product.

Worry feels productive because it has the shape of thinking, and it takes real hours while producing nothing usable. The helpful kind is short: it names a problem and turns into a plan. The expensive kind runs the same scene fifty times and leaves the situation exactly where it started.

When you catch a loop, try asking what the next physical action would be, then do that one thing or write it down for tomorrow. Some worry does not switch off this way, and that is not a failure of effort on your part. Telling somebody is a fair next move.