Worry Time

Worry Time is a technique where instead of allowing anxious thoughts to intrude throughout the day, you designate a fixed time slot (typically 15 to 30 minutes) to address them systematically. This approach transforms uncontrolled worrying into a structured, manageable practice that puts you back in control of your mental energy.

The technique operates on a simple but powerful principle: when worry thoughts arise during regular activities, you acknowledge them, write them down, and postpone engaging with them until your scheduled worry period. This creates mental boundaries that prevent anxious thoughts from dominating your entire day.

Worry Time follows a structured approach with three core components:

Learning to recognize when worrying thoughts emerge through mindful attention to your mental state. This involves catching yourself in the act of worrying rather than getting swept away by anxious thoughts.

Acknowledging worrying thoughts and deliberately setting them aside for later consideration. When a worry surfaces, you jot it down and remind yourself that you’ll address it during your designated time.

Re-engaging with postponed worries during your scheduled period to work through them systematically. This involves reviewing your worry list and determining which concerns require action versus those you need to accept or release.

• Choose a consistent time each day, preferably not too close to bedtime, as this might activate your brain when you need to wind down for sleep.
• The location should be neutral (not associated with rest or relaxation) such as sitting at a kitchen table or desk rather than on your bed.
• Set a timer to maintain boundaries around your worry period, ensuring it doesn’t extend beyond 30 minutes.
• Start with realistic expectations. This technique requires practice and patience to become effective. When worries arise outside your scheduled time, remind yourself: “This is important, and I’ll give it the time it deserves. Just not right now”.
• During your worry period, categorize concerns into actionable versus non-actionable items. For actionable worries, develop concrete next steps you can take. For concerns beyond your control, practice accepting uncertainty and letting go.
• End your worry time definitively by engaging in a planned activity that shifts your attention away from anxious thoughts. This might include calling a friend, cooking a meal, playing an instrument, or engaging in any absorbing activity that helps transition your mental state.
• Some people find it helpful to visualize putting worries away in a secure container at the end of their session, creating a symbolic boundary between worry time and the rest of their day.

Research demonstrates that worry time can effectively reduce anxiety, stress, and even physical symptoms related to chronic worrying. Studies show this technique helps decrease the total time spent worrying throughout the day while improving focus and productivity during non-worry periods.

The method offers several key advantages:

• It reduces the mental burden of constant worry, allowing you to be more present and productive in daily activities.
• By compartmentalizing anxiety into a specific timeframe, you gain a sense of control over your thoughts rather than feeling overwhelmed by them.
• Many people report fewer instances of panic attacks and feel more empowered to manage their anxiety.

Worry Time isn’t about eliminating worry entirely. Worry serves important survival functions by helping us plan, prepare, and problem-solve. The goal is setting boundaries with worry so you control when and how you engage with anxious thoughts rather than letting them control you.

This technique works best for hypothetical or “what if” worries rather than immediate practical problems that require urgent attention. If you’re dealing with severe anxiety or clinical conditions, consider working with a mental health professional who can guide you through the process and provide additional support.