Worry Time

Here is an exercise I would encourage you to do if you find yourself worrying more than usual lately. In this exercise you will schedule what I call ”worry time.”

Go ahead and give it a try. Schedule 15 minutes a day (should be no longer than 30 minutes a day). Make sure you schedule it at the same time every day (I wouldn’t schedule it close to your bedtime, in that same token don't pick your bedroom as the place where you will do your worrying).

You will only worry during the time you have scheduled. Make sure you schedule another activity right after your worry time to distract yourself.

The rest of the day when a worry thought pops into your mind write it down in a note pad and tell yourself you will worry about it later. You postpone your worry until your scheduled time.

It's important to write the worry down as that lets your brain know its okay to let go of that thought.

During your scheduled worry time, you will take your list out and look over all the things you have written down. You will then ask yourself if the worry is in your control, if so make a plan of what you can do, if not let it go.