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:
At the start of every day plan when you will spend 15 minutes just thinking about your worries and anxieties.
- 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.
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.
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.”
- 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.
- 1. Express yourself
- 2. Talking
- 3. Lifestyle
- 4. Problem solving
- 5. Time out to worry or be anxious
- 6. Relaxation & Mindfulness
- 7. Affirmations
- 8. Accept or fight?
- 9. Cognitive Behavioural Therapy (CBT)
- 10. What are you thinking?
- 11. Thinking record
- 12. Check yourself
- 13. Who to see and what type of therapy to have
- 14. Helpful contacts