Schedule Your Concerns: Setting a "Worry Time"

You're learning powerful techniques to manage repetitive negative thinking. Sometimes, trying to suppress worries entirely can backfire, making them feel even more insistent. The "Worry Time" technique offers a different approach: instead of constant avoidance, you intentionally designate a specific time each day to acknowledge and address your worries. This can help contain rumination and prevent it from dominating your entire day.

How to Implement "Worry Time":

1. Choose a Specific Time:
Select a consistent time each day for your "worry time."

Aim for a period that:

Is Predictable:
This helps your mind learn when it's "allowed" to worry.

Is Not Too Close to Bedtime:
You don't want to fuel anxiety right before sleep.

Is a Manageable Length:
Start with 10-15 minutes. You can adjust this as needed.

Fits Your Schedule:
Choose a time when you can be relatively undisturbed.

2. Create a "Worry Space":
Decide where you will engage in your worry time. This could be a specific chair, a particular room, or even a mental "space" you create for this purpose. Having a designated space can further help contain the activity.

3. During Your Worry Time:

When your scheduled time arrives:

Allow Yourself to Worry:
Let the thoughts and concerns that have been surfacing throughout the day come to mind.

Jot Them Down (Optional but Helpful):
Writing down your worries can help you process them more concretely and prevent them from swirling endlessly.

Briefly Consider Each Worry:
You might spend a minute or two on each concern.

Ask yourself:
Is there anything I can realistically do about this right now?
What are the facts of the situation?
Am I catastrophizing?
Avoid Getting Lost in the Loop: Try to keep the worry time focused and contained within the allotted period.

4. When Worries Arise Outside of Worry Time:

This is the key to the technique:

Acknowledge the Worry:
Notice the negative thought or concern.

Remind Yourself:
Gently say to yourself (or even out loud), "This is a worry, and I will give it my attention during my scheduled worry time at [time]."

Redirect Your Attention:
Shift your focus back to the present moment and the activity you were engaged in.

Why "Worry Time" Can Be Effective:
Creates Structure: It provides a predictable container for worries.

Reduces Avoidance:
It acknowledges that worries are valid but don't need to dominate your entire day.

Promotes Control:
It gives you a sense of agency over when and how you engage with your worries.

Can Lead to Diminished Intensity:
By postponing worries, you might find that some lose their urgency or even fade away by your designated worry time.

Separates Worry from Other Activities:
It helps you enjoy other parts of your day without the constant intrusion of negative thoughts.

Important Considerations:

Consistency is Key:
Try to stick to your scheduled worry time as consistently as possible.

Don't Judge Yourself:
If you find yourself worrying outside of your designated time, simply gently redirect yourself without self-criticism.

It's Not About Eliminating Worry:
The goal isn't to never worry, but to manage and contain it.

Combine with Other Techniques: "Worry Time" can be a valuable tool to use alongside other strategies for challenging and reframing negative thoughts.