What to do when you don't know what to do.
A simple, powerful approach to get health perspective when you're confused.
Happy Tuesday, Health Heroes!
Sometimes, you just have to get practical—and today is one of those days. Sitting in an airport with my flight delayed, I’ve had the rare opportunity to overhear some fascinating stories (yes, I’m eavesdropping a little). What I’ve noticed is this: a lot of people are struggling with health issues, but not many are taking the time to think through what to do about them.
So, this is your practical guide for what to do when you don’t know what to do with your health.
We’ve all felt it. That creeping unease when something’s just… off.
Maybe your energy randomly plummets. Your shoulder aches out of the blue like you’ve been hauling a 100-pound backpack. Your neck feels like you spent the night in a jujitsu stronghold. Or a recent lab result has decided to confuse you. Whether it’s rising blood sugar, an unexplained twinge, or persistent fatigue, it’s enough to put you on edge—especially when you have no idea what to do next.
This is often the moment people spin into a flurry of random interventions—new supplements, restrictive diets, urgent appointments. I’m hearing it all today.
Rarely is that the best first step.
This is where panic can creep in, like fog on a hike. But instead of letting it take over, take a breath. Picture yourself pausing on a trail, surrounded by an unfamiliar landscape. You don’t know where you are, and you feel lost. What should you do?
You climb.
You hike to higher ground to gain perspective—to see where you’ve come from and where you might be headed. You may not find answers at the base of the mountain, but once you take a little time to rise above the confusion, I promise: clarity follows. And clarity is the antidote to fear.
This is the beginning of your HEALTHIER Journey—a personal trek toward healing that I talk about in my upcoming book Health Shift, insight, and smarter decision-making. So, how does this climb look in real life? Let’s take it step by step.
Step 1: Ask How You Got Here
When symptoms arise—or numbers like blood pressure or cholesterol start raising eyebrows—our instinct is often to fix it immediately. But before you throw medications at it or WebMD yourself into despair, hit pause. Start by asking: What might have contributed to this?
Sometimes, the answer is hiding in plain sight. One client came to me with sudden foot pain. We walked through his routines and habits, and there it was—he’d recently switched from winter shoes to summer flip-flops. That simple change altered the mechanics of how he walked. He was ready to book a podiatrist, get orthotics, maybe even surgery. But once we uncovered the cause, none of that was necessary.
So scan your recent past. Have you changed your diet? Your exercise routine? Your pillow? Even your shoes? Think about your age, genetics, or season of life. And, sometimes it’s not what you added—it’s what you stopped. Did you recently drop a medication? Change your schedule? Start a new job? This kind of reflection is more than helpful. It’s powerful.
Step 2: Consider the Timeline
The next step forward is to ask yourself: How long has this been going on? Has it crept in over months, or did it arrive overnight? Did it follow an illness, a stressful period, travel, or a life change?
Sometimes our bodies whisper before they scream. And if this issue has been building, you might need time to unwind it. Instant relief may be unrealistic—and that’s okay. Just prepare mentally for the hike. You don’t need to panic. You need a plan.
Step 3: Name the Unknown—But Carefully
Once you’ve taken a step back, you’ll likely feel the urge to name what’s happening. That’s normal. Giving something a name can be therapeutic. For instance, a diagnosis like plantar fasciitis can bring peace of mind—it’s not mysterious, it’s manageable.
But proceed with caution.
While Dr. Google is always open for business, he’s not always the best diagnostician.
Many times, we share our symptoms with others. What we get in return is a mixed bag of solid advice and crazy approaches. When we share symptoms with others, we often get a cascade of stories:
“Oh, my cousin had that! They did this wild thing and it went away!”
“That’s what happened to me, and I had to get surgery!”
Some of those stories might help. Others will derail you entirely. This is where your critical thinking becomes your compass.
Step 4: Don’t React—Reflect
This is where I tell you to PAUSE and THINK. This is a critical pivot point. I get it, it’s tempting to leap into action. We want to alleviate our pain right away, or correct what’s “wrong” with our health. So, many of us react and jump on the first intervention that seems somewhat reasonable, or quick-acting. I’m not saying that what we do at this point is wrong. They might even be helpful. But the key is thinking it through first. Reaction is not strategy.
This stage of the HEALTHIER Journey calls for reflection. Be the wise guide of your own health, not the panicked hiker.
Maybe you want to involve your doctor. Maybe not yet. Maybe you want to try a complementary therapy. Maybe you need more information. Either way, choose based on logic, not fear or urgency (unless you have a health emergency, in which case, keep reading. That would be a Tier 1 intervention.)
This is where I encourage people to use CREECS—your personal tolerances for Cost, Risk, Effort, Effectiveness, Commitment, and Support.
It’s like sitting with a map and asking: What’s the smartest route for me?
Some people want to hike quickly. Some need to rest often. Either way—honor your capacity, and choose a path that fits your needs.
Step 5: Choose Based on Tiers of Intervention
Think of interventions like climbing gear. Different terrain requires different tools. We don’t always need a big health tool for a small tweak. Maybe our body only needs a minor adjustment, not a major overhaul.
Here’s a tiered framework to help you think clearly:
Tier 1: Critical interventions—needed immediately to address serious or dangerous conditions.
Tier 2: Vital interventions—important for long-term health, but not emergent.
Tier 3: Meaningful interventions—helpful for support and general well-being.
Tier 4: Optional interventions—not essential, but potentially beneficial or enjoyable, or for beautification.
For many, the first instinct is to see a doctor - Tier 2 or 3. And that’s not a bad thing. In fact, it’s often wise. But go in with your eyes open and your questions ready. Understand that treatment may be offered immediately. Be ready to evaluate whether it’s right for you before that happens. Anticipate the desired outcome, and plan for it.
Conversely, if you choose to wait or pursue lifestyle or complementary options first, that’s not neglect—it can be a strategic choice. Just make sure you’ve thought it through and aren’t avoiding care out of fear.
Most lifestyle and complementary providers who fall into Tier 3 will refer you to a physician if they believe it’s necessary. They’re trained to recognize red flags. So trust yourself, but also trust the process.
Sometimes the Questions Matter More Than the Answers
Health doesn’t always follow a straight line, it zigzags, pauses, even backtracks. But the moment you begin asking the right questions—What changed? How long has this been going on? What kind of care do I prefer?—you shift from confusion to clarity. And clarity speeds healing.
So if you’re standing at the base of the mountain, unsure which trail to take, start with perspective. Hike to higher ground. Ask better questions. Choose your path with intention.
As for me, I’m still here at the airport, listening to the steady hum of conversations around health—each one a reminder of how many people are quietly trying to figure things out.
I only wish I had a stack of my books to share; it feels like just about everyone here could use a little clarity and direction before their next boarding call.
It’s coming up soon, you guys — my book launches May 17th! Can’t wait to share it with you.
Until then,
Dr. Alice
A little more about Dr. Alice Burron and Strategic Action Health:
Dr. Burron is a co-founder of Strategic Action Health, dedicated to helping organizations help their employees make better health decisions. Come check us out here!
Catch us on Instagram: @the.health.navigator and @dr_burron
You can also connect on LinkedIn, if you want to be professional about it. 👓
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Health Shift: Your Strategic Guide to Making Strategic Health Decisions book will officially launch on May 17, 2025! Mark your calendars! And if you’re in Cheyenne, join us for our party at Blacktooth Brewery. Have a beer on us! More information is coming soon.