--- title: Manage Anxiety by Understanding Active vs. Useless Worrying date: 2026-02-24T23:43:09Z modified: 2026-06-16T15:03:17Z permalink: "https://drsarahallen.com/manage-anxiety-by-understanding-active-vs-useless-worrying/" type: post status: publish excerpt: "" wpid: 190693 categories: - Anxiety - Uncategorized tags: - anxiety expert - anxiety therapy - stress - worry - worrying featured_image: "https://drsarahallen.com/wp-content/uploads/2026/02/active-worrying-1.jpeg" featured_image_alt: Active vs Useless Worrying author: Dr. Sarah Allen --- ![](https://drsarahallen.com/wp-content/uploads/2026/02/active-worrying-1-1024x536.jpeg) ## **Why Your Brain Worries and What It’s Trying to Do** Worry is your brain’s attempt to protect you. When your mind jumps ahead to what might go wrong, it is trying to spot danger early and push you to prepare. In small amounts, this can be helpful for planning, meeting deadlines, or staying safe. The trouble starts when worry never shuts off, repeats the same themes, and leaves you feeling exhausted instead of prepared. Not all worry is the same. Some types of worry actually help you take clear action, while other types just keep you stuck in loops of “what if.” Chronic, unhelpful worry can be a sign of an anxiety disorder, especially when it affects sleep, mood, health, or relationships. As an anxiety specialist I help people understand their worry in a structured way, in-person and online, as part of evidence-based anxiety treatment in the states where I am licensed. [![Anxiety and the Brain](https://drsarahallen.com/wp-content/uploads/2022/12/anx-brain-therapy-helps-1024x536.jpeg) ](https://drsarahallen.com/anxiety-brain/)[Anxiety, The Brain & How Therapy Helps](https://drsarahallen.com/anxiety-brain/) ## **Active Worrying vs. Useless Worrying** **Active worrying is your brain problem solving the worry so it leads to a useful outcome. It is:** Time-limited, not all day Specific, not vague Focused on things you can realistically influence Aimed at creating a concrete plan For example, you might think, “My credit card balance is higher than I want. Tonight I will look at my budget and determine where I can cut at least one subscription”. The worry points to a problem, then you outline steps to address it. Usually, once you put a plan in motion, your anxiety goes down. **Useless worrying looks different. It is:** Repetitive and looping Vague or extreme Filled with what if” questions about things you cannot fully control Leaving you feeling stuck instead of moving forward **Here are a few examples to see the comparison between Active vs Useless Worrying** **Finances** Active worrying: “I will review my bank account on Friday, list my bills, and call the utility company to ask about a payment plan.” Useless worrying: “What if I end up in debt and lose everything?” repeated for hours, without making a single call or list.” **Parenting** Active worrying: “My child’s teacher mentioned focus issues. I will email to ask for examples and schedule a time to talk.” Useless worrying: “What if my child fails at life because I am a bad parent?” with no specific situation or plan.” **Health** Active worrying: I found a new symptom. I will write down when it started, track how often it happens and schedule an appointment with my doctor.” Useless worrying: What if this is something terrible and I die of cancer?” over and over, while avoiding checking with a professional. Active worrying tends to lower anxiety over time because you do something. Useless worrying usually keeps anxiety the same or makes it worse. ## **How Useless Worrying Fuels Anxiety** Ongoing, useless worry can affect both your mind and body. When your brain keeps scanning for danger without resolution, your nervous system stays on high alert. **You might notice:** Muscle tension or headaches Stomach issues Sleep problems, especially trouble falling or staying asleep Irritability and feeling on edge Trouble concentrating or making decisions Generalized anxiety disorder, or GAD, is a mental health condition in which worry is frequent, hard to control, and spread across many areas of life. If you would like to read more about GAD read **[Understanding Generalized Anxiety Disorder](https://drsarahallen.com/generalized-anxiety-disorder/)**. **To meet criteria for GAD, people typically:** Worry most days for at least several months about several areas of life, not just one Find it very hard to control or turn off the worry Have at least some physical symptoms, like feeling restless, tense, easily tired, or keyed up Often experience irritability, poor concentration, and sleep disturbance connected to worry Research on anxiety shows that excessive worry and rumination keep stress systems active, like an alarm that never fully switches off. Over time, pathways in the brain can become more practiced at going straight to worst-case thinking. That is part of why worry can start to feel automatic. ## **How Cognitive Behavioral Therapy (CBT) Can Help Reduce Worrying** Cognitive behavioral therapy (CBT) is an evidence-based treatment for GAD and other anxiety disorders and is one of the most well-studied approaches. CBT focuses on changing this worry cycle and helps you learn to: Notice worry patterns and triggers Question unhelpful thoughts instead of taking them at face value Shift from vague what if” thinking to specific, active problem-solving Gradually face situations you have been avoiding because of anxiety Some people also benefit from the addition of other approaches, such as acceptance and commitment therapy (ACT) or mindfulness-based strategies, which help you relate differently to anxious thoughts rather than trying to eliminate them entirely. For some, medication such as SSRIs can be helpful alongside therapy, especially when symptoms are severe. [![CBT for Anxiety](https://drsarahallen.com/wp-content/uploads/2025/01/CBT-Anxiety-1024x536.jpeg) ](https://drsarahallen.com/cbt-for-anxiety-what-it-is-and-how-it-works/)[CBT For Anxiety: What It Is & How It Works](https://drsarahallen.com/cbt-for-anxiety-what-it-is-and-how-it-works/) ## **Turning Worry Into Action: Five Active Worrying Strategies** ### Strategy 1: CBT Thought Record A CBT thought record helps you slow down a worry and look at it more clearly. **Basic steps:** Write down the situation that triggered your worry Write the worry thought in one sentence Rate how strongly you believe it (0 to 100) List evidence that supports the thought List evidence that does not support the thought Write a more balanced, realistic thought **Example:** You had a disagreement with your partner and your mind jumps to, This means our relationship is falling apart. **Evidence for:** We argued, voices were raised, I felt distant afterward. **Evidence against:** We have worked through arguments before, they said they care about the relationship, we agreed to talk later when calm. **Balanced thought:** We had a hard argument, which is uncomfortable, but we have handled conflicts before. This is a sign we need to communicate, not proof that everything is over. An important part of Cognitive Therapy is keeping track of unhelpful thoughts (also called negative cognitions). Together we will look at where theses types of thoughts come from, how they are holding us back and how to reframe them in a way that improves mood. The Thought Diary can be downloaded below and gives a structured way to identify unhelpful negative thoughts. Side 2 gives a list of questions that help us challenge these unhelpful negative thoughts. **[Thought Diary Side 1](https://drsarahallen.com/wp-content/uploads/2024/04/Thought-Diary-Side-1.pdf)** **[Thought Diary Side 2](https://drsarahallen.com/wp-content/uploads/2024/04/Thought-Diary-Side-2.pdf)** ### Strategy 2: Problem-Solving Steps When a worry is about a real, solvable problem, a simple problem-solving method can turn anxiety into action. **Try this:** Define the problem in one clear sentence Brainstorm possible options without judging them Choose one or two realistic options Break them into small steps Try the plan and later review how it went **Example:** You are worried about a medical issue you have been avoiding. **Problem:** I am worried about this symptom and have not seen a doctor. **Options**: Call primary care, search online all night, talk to a friend, ignore it. **Choose:** Call primary care. **Steps:** Find the number, call during lunch, write questions down beforehand. **Review:** After the visit, notice how your anxiety changed. ### Strategy 3: Worry Time Instead of worrying all day, you can contain worry in a specific daily “worry time.” Pick a 15 to 20 minute window each day When worries pop up outside that time, briefly jot them down and tell yourself, I will think about this during worry time. During worry time, sit with your list and sort worries into: can act on now, can prepare for, cannot control. At first, your brain will try to pull you back into worrying all day, but with practice, it learns that you will come back to the topic later. This builds a sense of control and often reduces how sticky worries feel. [![Worry Journal Helps](https://drsarahallen.com/wp-content/uploads/2024/04/worry-journal-text-1024x536.jpeg) ](https://drsarahallen.com/how-a-worry-journal-reduce-your-anxiety/)[Discover How a Worry Journal Can Help Reduce Your Anxiety](https://drsarahallen.com/how-a-worry-journal-reduce-your-anxiety/) ### Strategy 4: Distinguish Controllable vs. Uncontrollable  path blog post Not every worry deserves the same amount of mental energy. Sorting worries into categories can guide your response. **After identifying what you worrying about ask yourself:** Is this something I can do something about right now? Is this something I can prepare for, even if I cannot control the outcome? Is this something I truly cannot control at all? _**Examples:**_ **Can act now:** I am worried I will be late with a bill.” Action: set a reminder, make a partial payment, call the company. **Can prepare:** I am worried about a job interview result.” Action: practice answers for future interviews, update your resume. **Cannot control:** I am worried about the overall economy. Action: focus on your budget and self-care, limit news, practice acceptance skills. When you hit the cannot control” category, the task shifts from problem-solving to self-soothing: breathing exercises, grounding techniques, talking with a supportive person, or engaging in a calming activity. [![Control vs No Control](https://drsarahallen.com/wp-content/uploads/2024/03/Question-Worry.jpg) ](https://drsarahallen.com/how-to-stop-worrying-about-things-you-cant-control/)**[How to Stop Worrying About Things You Can’t Control]()** ### Strategy 5: Behavioral Experiments Behavioral experiments are a CBT tool where you test a worry in real life in a planned way. **Here Are The Steps:** Write down the feared prediction Plan a small, safe action that tests it Decide what outcome would count as “evidence” Do the experiment and record what actually happened **Example**: You worry, If I set a boundary with my friend, they will not like me anymore.” **Prediction:** If I say I cannot talk late at night anymore, they will get very angry and end the friendship. **Experiment:** Next time they call late, you say, I care about you and I am going to bed earlier, so I cannot talk past 10 p.m. **Result:** Maybe they are a bit disappointed but still talk to you, or maybe they accept it easily. Either way, you get real information instead of letting the fear run your choices. ## **How To Know When You Need Profession Help To Stop Worrying** **Here are warning signs that extra support from an anxiety specialist can help. These include:** Worrying most days about many topics Feeling unable to control or turn off worries Avoiding situations because of anxiety or panic Major changes in sleep or appetite Trouble functioning at work, in school, or in relationships If you reach out to someone like myself who specializes in anxiety they will typically ask detailed questions about what you worry about, how long it lasts, and how it affects your daily life. In my practice, I use CBT and other evidence-based therapies to help people shift from useless, looping worry to more active, problem-focused thinking. I offer sessions [in-person](https://drsarahallen.com/office-directions-1363-shermer-northbrook/) and through [secure online video](https://drsarahallen.com/telephone-online-sessions/), focusing on practical tools, structured exercises, and skills that you can keep using long after therapy ends. ## **Taking the Next Step Toward Calmer, More Focused Worry** You cannot stop your brain from ever worrying, and that is not the goal. What you can change is how you respond when worry shows up and whether it pulls you into endless “what ifs” or nudges you toward thoughtful action. Active worrying respects that your mind is trying to protect you, but it gives that energy a healthier direction. If you see your own worry patterns in the examples I have given of useless worry, it may help to pick just one or two of the strategies in this article and practice them consistently for a week or two. If worry feels constant, overwhelming, or out of your control, working with a therapist like myself who understands anxiety disorders can make this process much easier. With the right support, worry can become something you can guide and use more intentionally, instead of something that runs your life. [![Common Questions About Anxiety Counseling with Dr. Sarah Allen](https://drsarahallen.com/wp-content/uploads/2025/01/anxiety-qus-2-1024x536.jpeg) ](https://drsarahallen.com/common-questions-about-anxiety-counseling/)[Common Questions About Anxiety Counseling.](https://drsarahallen.com/common-questions-about-anxiety-counseling/) If anxiety is getting in the way of how you want to live, I can help you move forward with care and clarity. My personalized approach to [anxiety disorder treatment in Chicago](https://drsarahallen.com/counseling-services/anxiety-counseling/) focuses on practical tools you can start using right away. For personalized anxiety (or one of the other issues I treat) treatment, contact me, [Dr. Sarah Allen](https://drsarahallen.com/about-dr-sarah/) on the form below. I see clients in my [office in Northbrook](https://drsarahallen.com/office-directions-1363-shermer-northbrook/), a North Shore Chicago suburb, or [virtually](https://drsarahallen.com/telephone-online-sessions/) across IL, FL and the UK. Reach out today to ask me any questions, schedule an appointment, or discuss what kind of support feels right for you, or [contact me](https://drsarahallen.com/contact/) to get started. ![Dr. Sarah Allen](https://drsarahallen.com/wp-content/uploads/2024/03/Asset-1@2x-809x1024.jpg) ## If you have any questions, or would like to set up an appointment to work with me and learn how to reduce anxiety, please contact me at [847 791-7722]() or on the form below. _If you would like to read more about me and my areas of specialty, please visit [Dr. Sarah Allen Bio](https://drsarahallen.com/about-dr-sarah/)._ _Dr. Allen’s professional licenses only allow her to work with clients who live in IL, FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients._ Dr. Allen sees clients in person in her [Northbrook, IL office](https://drsarahallen.com/office-directions-1363-shermer-northbrook/) or [remotely via video or phone. ](https://drsarahallen.com/telephone-online-sessions/) [Remote Counseling](https://drsarahallen.com/telephone-online-sessions/) [In Person Appointments In Northbrook, IL](https://drsarahallen.com/contact/) Δ ![](/wp-content/themes/utopian/assets/images/wall.png) ## What Can I Read That Helps Me While I Am Waiting For My First Appointment With Sarah? 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](https://drsarahallen.com/overthinking/) [VIEW MORE](https://drsarahallen.com/overthinking/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/anticipatory-anx-with-text-1024x536.jpeg?wsr) ](https://drsarahallen.com/coping-with-anticipatory-anxiety/) ### [ Coping With Anticipatory Anxiety ](https://drsarahallen.com/coping-with-anticipatory-anxiety/) [VIEW MORE](https://drsarahallen.com/coping-with-anticipatory-anxiety/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2025/09/avoidance-anxiety-1024x536.jpeg?wsr) ](https://drsarahallen.com/avoidance-fuels-anxiety-how-to-stop/) ### [ How Avoidance Fuels Anxiety and How to Stop It ](https://drsarahallen.com/avoidance-fuels-anxiety-how-to-stop/) [VIEW MORE](https://drsarahallen.com/avoidance-fuels-anxiety-how-to-stop/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2025/01/what-if-and-anxiety-1024x536.jpeg?wsr) ](https://drsarahallen.com/stop-anxiety-overcome-what-if-thoughts/) ### [ What-if’ Thoughts and Anxiety & How to Stop Them ](https://drsarahallen.com/stop-anxiety-overcome-what-if-thoughts/) [VIEW MORE](https://drsarahallen.com/stop-anxiety-overcome-what-if-thoughts/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2024/07/high-funct-anx-with-text-1024x536.jpeg?wsr) ](https://drsarahallen.com/understanding-high-functioning-anxiety/) ### [ Understanding High-Functioning Anxiety: a Deep Dive ](https://drsarahallen.com/understanding-high-functioning-anxiety/) [VIEW MORE](https://drsarahallen.com/understanding-high-functioning-anxiety/) By Dr. Sarah Allen - [ ![10 Simple Hacks To Reduce Anxiety & Worry](https://drsarahallen.com/wp-content/uploads/2025/02/10-hacks-1024x536.jpeg?wsr) ](https://drsarahallen.com/10-hacks-to-reduce-anxiety-and-worrying/) ### [ 10 Simple Hacks to Reduce Anxiety and Worrying ](https://drsarahallen.com/10-hacks-to-reduce-anxiety-and-worrying/) [VIEW MORE](https://drsarahallen.com/10-hacks-to-reduce-anxiety-and-worrying/) By Dr. Sarah Allen - [ ![The Surprising Link Between Anxiety and Procrastination](https://drsarahallen.com/wp-content/uploads/2025/08/procrastination-and-anxiety-1024x536.jpeg?wsr) ](https://drsarahallen.com/managing-anxiety-and-procrastination/) ### [ The Surprising Link Between Anxiety and Procrastination ](https://drsarahallen.com/managing-anxiety-and-procrastination/) [VIEW MORE](https://drsarahallen.com/managing-anxiety-and-procrastination/) By Dr. Sarah Allen - [ ![Brain dumping to manage anxiety and worry](https://drsarahallen.com/wp-content/uploads/2025/05/brain-dumping-final-1024x536.jpeg?wsr) ](https://drsarahallen.com/brain-dumping-manage-anxiety-worrying/) ### [ Using Brain Dumping to Manage Anxiety & Worrying ](https://drsarahallen.com/brain-dumping-manage-anxiety-worrying/) [VIEW MORE](https://drsarahallen.com/brain-dumping-manage-anxiety-worrying/) By Dr. Sarah Allen - [ ![Thinking About Thinking: Using Metacognition to Manage Anxiety](https://drsarahallen.com/wp-content/uploads/2026/01/metacognition-1024x536.jpeg?wsr) ](https://drsarahallen.com/metacognition-to-manage-anxiety/) ### [ Thinking About Thinking: Using Metacognition to Manage Anxiety ](https://drsarahallen.com/metacognition-to-manage-anxiety/) [VIEW MORE](https://drsarahallen.com/metacognition-to-manage-anxiety/) By Dr. Sarah Allen - [ ![The Connection Between Anxiety and Anger](https://drsarahallen.com/wp-content/uploads/2025/06/anxiety-anger-1024x536.jpeg?wsr) ](https://drsarahallen.com/connection-anxiety-and-anger-therapy-helps/) ### [ The Connection Between Anxiety and Anger – How Therapy Helps! ](https://drsarahallen.com/connection-anxiety-and-anger-therapy-helps/) [VIEW MORE](https://drsarahallen.com/connection-anxiety-and-anger-therapy-helps/) By Dr. Sarah Allen - [ ![Being Authentic: Boost Self-Esteem and Reduce Anxiety by Listening to Your Core Beliefs](https://drsarahallen.com/wp-content/uploads/2025/08/core-beliefs-self-esteem-1024x536.jpeg?wsr) ](https://drsarahallen.com/self-esteem-and-embracing-who-you-really-are/) ### [ Being Authentic: Boost Self-Esteem and Reduce Anxiety by Listening to Your Core Beliefs ](https://drsarahallen.com/self-esteem-and-embracing-who-you-really-are/) [VIEW MORE](https://drsarahallen.com/self-esteem-and-embracing-who-you-really-are/) By Dr. Sarah Allen - [ ![Calming your body to calm your anxious mind.](https://drsarahallen.com/wp-content/uploads/2026/01/calm-body-calm-mind-1024x536.jpeg?wsr) ](https://drsarahallen.com/calm-your-body-calm-your-mind-to-soothe-anxiety/) ### [ How Calming Your Body Helps Calm Your Anxious Mind ](https://drsarahallen.com/calm-your-body-calm-your-mind-to-soothe-anxiety/) [VIEW MORE](https://drsarahallen.com/calm-your-body-calm-your-mind-to-soothe-anxiety/) By Dr. Sarah Allen - [ ![5 Simple Ways to Break Free From Overthinking & Rumination](https://drsarahallen.com/wp-content/uploads/2025/12/5-Overthinking-and-rumination-1024x536.jpeg?wsr) ](https://drsarahallen.com/5-strategies-to-control-overthinking-ruminating/) ### [ 5 Simple Ways to Break Free From Overthinking & Rumination ](https://drsarahallen.com/5-strategies-to-control-overthinking-ruminating/) [VIEW MORE](https://drsarahallen.com/5-strategies-to-control-overthinking-ruminating/) By Dr. Sarah Allen - [ ![How To Stop Worrying About Things You Can't Control](https://drsarahallen.com/wp-content/uploads/2025/02/worry-cant-control-1024x536.jpeg?wsr) ](https://drsarahallen.com/how-to-stop-worrying-about-things-you-cant-control/) ### [ How to Stop Worrying About Things You Can’t Control ](https://drsarahallen.com/how-to-stop-worrying-about-things-you-cant-control/) [VIEW MORE](https://drsarahallen.com/how-to-stop-worrying-about-things-you-cant-control/) By Dr. Sarah Allen - [ ![Morning Anxiety Tips](https://drsarahallen.com/wp-content/uploads/2025/06/morning-anxiety-1024x536.jpeg?wsr) ](https://drsarahallen.com/how-to-cope-with-morning-anxiety/) ### [ How to Cope with Morning Anxiety ](https://drsarahallen.com/how-to-cope-with-morning-anxiety/) [VIEW MORE](https://drsarahallen.com/how-to-cope-with-morning-anxiety/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2025/03/trauma-cbt--1024x536.jpeg?wsr) ](https://drsarahallen.com/what-is-tf-cbt/) ### [ What Is Trauma-focused Cognitive Behavioral Therapy (TF-CBT) ](https://drsarahallen.com/what-is-tf-cbt/) [VIEW MORE](https://drsarahallen.com/what-is-tf-cbt/) By Dr. Sarah Allen - [ ![What is the difference between an adjustment disorder and anxiety disorder?](https://drsarahallen.com/wp-content/uploads/2025/11/adjustment-vs-anxiety-1024x536.jpeg?wsr) ](https://drsarahallen.com/adjustment-disorder-vs-anxiety-disorder-symptoms-differences-therapy/) ### [ Adjustment Disorder vs Anxiety Disorder: Symptoms, Differences & Therapy ](https://drsarahallen.com/adjustment-disorder-vs-anxiety-disorder-symptoms-differences-therapy/) [VIEW MORE](https://drsarahallen.com/adjustment-disorder-vs-anxiety-disorder-symptoms-differences-therapy/) By Dr. Sarah Allen - [ ![Stressed? Balance Your Nervous System](https://drsarahallen.com/wp-content/uploads/2025/06/Nervous-system-1024x536.jpeg?wsr) ](https://drsarahallen.com/balance-your-nervous-system/) ### [ Stressed: Balance Your Nervous System ](https://drsarahallen.com/balance-your-nervous-system/) [VIEW MORE](https://drsarahallen.com/balance-your-nervous-system/) By Dr. Sarah Allen - [ ![How to manage anxiety at night](https://drsarahallen.com/wp-content/uploads/2024/12/anxiety-at-night-1024x536.jpeg?wsr) ](https://drsarahallen.com/manage-nighttime-anxiety/) ### [ How To Manage Anxiety At Night ](https://drsarahallen.com/manage-nighttime-anxiety/) [VIEW MORE](https://drsarahallen.com/manage-nighttime-anxiety/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2024/11/self-esteem-1024x536.jpeg?wsr) ](https://drsarahallen.com/how-to-increase-your-self-esteem/) ### [ How To Increase Self-Esteem and Reduce Anxiety & Depression ](https://drsarahallen.com/how-to-increase-your-self-esteem/) [VIEW MORE](https://drsarahallen.com/how-to-increase-your-self-esteem/) By Dr. Sarah Allen - [ ![Overcoming Guilt: Why Self-Care Matters and 10 Ways to Start](https://drsarahallen.com/wp-content/uploads/2026/01/guilt-self-care-1-1024x536.jpeg?wsr) ](https://drsarahallen.com/overcoming-guilt-self-care/) ### [ Overcoming Guilt: Why Self-Care Matters and 10 Ways to Start ](https://drsarahallen.com/overcoming-guilt-self-care/) [VIEW MORE](https://drsarahallen.com/overcoming-guilt-self-care/) By Dr. Sarah Allen - [ ![Let Them Theory and Anxiety Therapy](https://drsarahallen.com/wp-content/uploads/2025/02/let-them-1024x536.jpeg?wsr) ](https://drsarahallen.com/how-the-let-them-theory-can-help-ease-anxiety/) ### [ How the “Let Them” Theory Can Help Ease Anxiety ](https://drsarahallen.com/how-the-let-them-theory-can-help-ease-anxiety/) [VIEW MORE](https://drsarahallen.com/how-the-let-them-theory-can-help-ease-anxiety/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2024/09/inner-critic--1024x536.jpeg?wsr) ](https://drsarahallen.com/how-to-stop-your-inner-critic/) ### [ How To Stop Your Inner Critic ](https://drsarahallen.com/how-to-stop-your-inner-critic/) [VIEW MORE](https://drsarahallen.com/how-to-stop-your-inner-critic/) By Dr. Sarah Allen ## As featured in [ ![Dr. Sarah Allen featured in Oprah Magazine](https://drsarahallen.com/wp-content/uploads/2024/03/O_The_Oprah_Magazine.svg?wsr) ](https://drsarahallen.com/media) ![Dr. Sarah Allen featured in CNN](https://drsarahallen.com/wp-content/uploads/2026/05/CNN_Logo.png?wsr) [ ![Dr. Sarah Allen featured on the BBC](https://drsarahallen.com/wp-content/uploads/2024/03/bbc-logo-red-e1711144655268.jpg?wsr) ](https://drsarahallen.com/media) [ ![Dr. Sarah Allen featured in Glamour Magazine](https://drsarahallen.com/wp-content/uploads/2024/03/Glamour-Logo.svg.png?wsr) ](https://drsarahallen.com/media) [ ![Dr. Sarah Allen featured in Huff Post](https://drsarahallen.com/wp-content/uploads/2024/03/layer1@2x.png?wsr) ](https://drsarahallen.com/media) ![Dr. Sarah Allen featured in APA Monitor on Psychology](https://drsarahallen.com/wp-content/uploads/2026/05/apa-monitot.png?wsr) [ ![Dr. Sarah Allen featured in Reader's Digest](https://drsarahallen.com/wp-content/uploads/2024/03/Readers-Digest-Logo.svg?wsr) ](https://drsarahallen.com/media) [ ![Dr. Sarah Allen featured in Redbook](https://drsarahallen.com/wp-content/uploads/2024/03/redbook-logo.png?wsr) ](https://drsarahallen.com/media) [ ![Dr. Sarah Allen featured in the British Psychological Society (BPS) Magazine The Psychologist](https://drsarahallen.com/wp-content/uploads/2024/03/psychologist-brand-title.svg?wsr) ](https://drsarahallen.com/the-psychologist/) [ ![Dr. Sarah Allen featured in Woman's World](https://drsarahallen.com/wp-content/uploads/2024/03/Womans-world-logo_29.webp?wsr) ](https://drsarahallen.com/media) ### Empowered to Combat Anxiety. Dr. Allen has helped me through several difficult times. She has taught me tools to use to combat anxiety which is something I have dealt with my whole life. She has empowered me and given me strength that I didn’t know I had. I am so thankful! #### Beth R. ### Excellent Therapist! Dr. Allen is a colleague of mine and she is an excellent therapist. She is warm, caring, and exceptional at her work. I refer clients to Dr. Allen and I highly recommend her if you are looking for a top notch therapist. #### Jodi Petchenik, LCSW ### Dr. Allen Helped Me to Feel More Empowered Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her. #### Rebecca F. ### Worrier No More. I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me. #### Marcia B. ### Worry & Panic Attacks Transformed by Dr. Allen Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be…and the person I never thought I could be. You will be the person I call if I start to feel that way again. #### Wendy T. ### Trusted & Knowledgeable Therapist. When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better. #### Dr. Teresa Poprawski ## Topics **Categories:** [Anxiety](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/category/anxiety.md), [Uncategorized](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/category/uncategorized.md) **Tags:** [anxiety expert](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/post_tag/anxiety-expert.md), [anxiety therapy](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/post_tag/anxiety-therapy.md), [stress](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/post_tag/stress.md), [worry](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/post_tag/worry.md), [worrying](https://drsarahallen.com/wp-content/uploads/wp-mfa-exports/taxonomy/post_tag/worrying.md)