Talk through a worry into a next step

Help me talk through a worry into next steps.

The worry, messy: [dump it]
What's in my control: [guess]
What I'm avoiding: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. Sort into: facts, fears, actions, park for later.
2. One next step for today.
3. A shutdown line for bedtime.
4. When looping needs GP/NHS mental health support, Samaritans on 116 123, NHS 111, or 999 if in immediate danger.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.