Toolkit

15 Minutes a day

This may seem a bit strange at first, but it works well. If you are worried or anxious, spend 15 minutes of your day dedicated to focusing on your worry or anxiety. You will need to:

  1. Plan
    At the start of every day, plan when you will spend 15 minutes just thinking about your worries and anxieties.
  2. Choose a place
    Find a place in your home, garden, on a balcony, in a park or wherever you won’t be disturbed, but feel safe, to spend 15 minutes thinking about your worries or anxieties.
  3. Focus
    For 15 minutes focus only on what you are worried or anxious about.
    Really think about what is making you feel nervous and fearful and try to shut out all other thoughts.
    If you want to, you can come up with some solutions during your 15 minutes but that is not always possible.
  4. Stop
    At the end of the 15 minutes that is it. If you find yourself feeling worried or anxious at other times during the day, when it is not your “worry/anxiety time”, you need to say to yourself  “That’s okay, I can focus on that during my worry/anxious time. I have a time to do that later. I don’t need to do it now.”
  5. Be strong about the time 
    Worry time is worry time. Anxiety time is anxiety time. The rest of the day is for getting on with living.

After a little while of doing this, you can find that sometimes you get to your appointment time and what you were fearful of earlier in the day has gone away and doesn’t seem so big anymore. Go and sit quietly and take some deep breaths and enjoy the peace instead!

Created on 29/08/2013 | Updated on 01/12/2015
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