How to Manage Worry While Waiting for Medical Answers in Beverly Hills

When something feels uncertain, your mind may jump to the worst-case scenario in an attempt to prepare. But imagining what could happen can cause distress before you have any answers.

A new breast change or abnormal imaging result deserves appropriate medical attention, but it does not automatically mean cancer. There is a difference between addressing a real concern and repeatedly imagining outcomes that have not happened. Recognizing that difference can help you focus on what you can control while you wait for answers.

When troubling thoughts show up, acknowledge them. Recognizing that you’re having worrisome thoughts helps you step outside yourself and take action, which is very hard to do when you’re stuck in the loop. You might say:

• “I know why I’m having these thoughts, and they’re valid. But they aren’t serving me right now, and I’m choosing to think about something else.”
• “This probably won’t happen at all. If it does, I’ll deal with it then, but I’m not giving it space in my head right now.”

You can also talk to yourself the way you would talk to your best friend. If a friend came to you with these fears, what would you say that honors their feelings without brushing them off or offering empty positivity? Maybe something like: “It makes perfect sense that you feel this way. This is really hard. But most of what you’re feeling is tied to one specific situation, and there is a path forward. Not knowing is the worst part, and as soon as we have more information, we can act on it.”

After you acknowledge the worry, you have to give your mind somewhere else to go. I recommend having a few go-to happy places ready, including:

• Two fond memories from your past
• Two things you’re grateful for right now
• Two things you’re excited about in the future

Sometimes, trying to put a concern out of your mind completely can feel impossible. In those situations, it may help to set aside a specific period to think about it. For example, you might give yourself 15 minutes at the end of the day to write down your concerns, consider any questions you want to ask your doctor, or acknowledge what is making you anxious. If the same thoughts come up earlier in the day, remind yourself that you have set aside time to address them later. This technique is not about dismissing your concerns. It creates a boundary around worry so that it does not occupy your entire day.

Waiting for medical answers can leave you feeling as though you have little control over what happens next. Focusing on the steps you can take may help you feel more grounded.

Depending on your situation, those steps might include:

• Scheduling the recommended imaging or follow-up appointment.
• Writing down questions to ask your care team.
• Confirming when and how you will receive your results.
• Asking a trusted person to accompany you to an appointment.
• Maintaining routines that support your well-being, including sleep, meals, movement, and social connection.

Once you have taken the appropriate steps, remind yourself that you do not need to solve the entire situation before you have the information required to make decisions.

If a diagnosis is confirmed, your medical team can help you understand your options and determine the next steps. Until then, try to distinguish between what you know, what you need to find out, and what your mind is imagining might happen.

Occasional worry is a normal response to uncertainty. However, if anxious thoughts are persistent, interfere with sleep or daily activities, or feel increasingly difficult to manage, additional support may be helpful.

A therapist can help you develop strategies for managing anxiety and repetitive thoughts. Depending on your needs, a mental health professional or medical provider may also discuss other treatment options. You do not have to wait until anxiety becomes overwhelming to ask for help.

It is also important to remember that these strategies are intended for managing worry about what might happen, not for dismissing the reality of a difficult diagnosis or medical experience. If you are facing an actual health challenge, acknowledging your feelings, leaning on your support system, and seeking appropriate care are all important parts of coping. There is room to recognize that a situation is difficult while also giving yourself moments of rest, distraction, and enjoyment.

When you are waiting for medical answers, it can feel as though you cannot fully relax or enjoy yourself until you know what is happening. But you do not have to put your life on hold while you wait. You can take your concerns seriously, follow through with recommended medical care, and still make plans, spend time with loved ones, and enjoy the ordinary parts of your day. You may need to redirect your thoughts repeatedly. You may have days when that feels easier than others. Managing worry is a skill that takes practice, especially when something important feels uncertain.

The goal is not to convince yourself that nothing difficult will ever happen. It is to recognize that you do not have to experience every possible future outcome in your mind before you know what is actually happening.

Additional Resource

For further insight into managing repetitive negative thoughts, I always recommend this TED Talk by psychologist Guy Winch, “Why We All Need to Practice Emotional First Aid”. The talk explores emotional injuries and the effects of rumination, offering additional perspective on how repetitive thinking can affect our well-being.

This article is intended for educational purposes only and is not a substitute for medical or mental health advice. If you notice a breast change or have a concern about your breast health, contact a qualified medical professional for evaluation. If worry is affecting your mental health or daily functioning, consider speaking with a qualified mental health professional.