Toolkit

Time out to worry or be anxious

The aim here is to schedule into every day 15 minutes of concentrated worry and anxiety, which dilutes its impact on the rest of your day. You create a focus and boundaries using the following process:

  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, near your work, 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.
Created on 28/08/2013 | Updated on 10/12/2015
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