Toolkit

Worry time

This approach might seem a bit counter intuitive, but it works well. If you have worries or anxieties, spend 15 minutes of your day dedicated to focusing on your worries or anxieties. You will need to:

  1. Schedule time
    At the start of every day, plan when you will spend 15 minutes just thinking about your worries and anxieties.
  2. Choose a place
    You can be in your house, flat or room, or go into the garden, onto a balcony – you just need to be somewhere you won’t be disturbed, but feel safe, to think about your worries and anxieties.
  3. Focus
    During your 15 minutes focus only on what you are worrying or being anxious about.
    Really think about what is making you feel uneasy, troubled, concerned or afraid 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.
    Do not allow yourself to spend any other part of the day worrying or being anxious about those worries or anxieties.
  5. Be firm
    If you find yourself worrying or being 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 worry or be anxious about that during my worry or anxiety time. I will have a time to do that later. I don’t need to do it now.” Be strong about the times. 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 may find that sometimes you get to “worry time” or “anxiety time” and what you were worried or anxious about earlier in the day has reduced or gone away and doesn’t seem so threatening to your peace of mind. Use the 15 minutes to enjoy the peace instead!

Created on 28/08/2013 | Updated on 10/12/2015
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