Opening the book…
A problem seen all at once is often unbearable. The whole staircase looks impossible; the next step rarely is. Most of my worst nights came from stacking every future hardship onto a single present evening. Shrinking the problem to just today doesn't solve it, but it makes it a size a person can actually hold.
Ask what this problem requires of you today, and let the rest wait. Write down only the next action, not the whole plan. When my mind runs ahead to every terrible outcome, I try to gently walk it back to this afternoon. Tomorrow gets its own instructions when it arrives.
Some things do need the long view: savings, health, slow-burning risks. Shrinking to today is for surviving overwhelm, not for dodging planning. Don't let 'just today' become a way to never look up.