Worry time to manage worrying
Worries seem to demand attention just when you should be focusing on work or other everyday things. Worry time is a method from cognitive behavioural therapy where you set aside a dedicated time for worrying and examine your worries critically. This guide focuses on the worrying that goes round in your head during the day and on questioning it.
You will need
- A notebook or notes on your phone
- 15–20 minutes a day
- A quiet place
- A timer
Steps
Choose a time for your worry time
Set aside the same 15–20 minutes every day, for example after work at 17.30. Do not put it just before bedtime, so your mind has time to settle before the night.
Write down your worries during the day
Bring your attention back to the present
Go through the list during worry time
Divide your worries into two groups
Question the worry
Stop on time
Evaluate after two weeks
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