Assigning 'worry time' for yourself

Anxious people, like myself, tend to spend most of their time worrying. Sometimes they worry to the point that they find it very hard to switch off and relax. Indeed, one of the most frustrating things about feeling anxious is the seemingly uncontrollable worry that often occurs alongside it. Therefore, if we can reduce the amount of time we spend worrying, we can in time reduce our anxiety levels.

One way you can do this is to assign 'worry time', which I've learnt all about from my CBT therapist. Worry time involves setting aside about fifteen and twenty minutes each day that you will allow yourself to worry. Any worries that pop into your head outside of 'worry time' should simply be noted  in your diary/notebook and forgot about until later that day when you try to resolve them during your 'worry time'. By noting them down, you can feel safe in the knowledge that you won't forget about attempting to resolve them later on. This should free up time during the day that is normally wasted worrying. Then - when your 'worry time' arrives, you should allow yourself to think about the things that have been worrying you that day and try to resolve them. 'Worry time' not only helps to reduce the time you spend worrying, but also proves that you can have more control of whether you engage in worry or not. It also shows that worry is often unnecessary. This is because when you come back to consider your problems with a 'fresh eye', many of them have often resolved themselves or simply seem less important. I definitely find that in most cases, when my 'worry time' comes, my problem seems stupid or unimportant.  These are the steps which I normally follow:

 1\\ Decide a time in the day that you will have your 'worry time'.

 2\\ At other times, simply note down any worries that pop into your head and try to forget about them. 

 3\\ Once your 'worry time' arrives, choose how long you will allow yourself to 'worry' (try to keep it no longer that 15-20 minutes). Begin timing yourself so your 'worry time' doesn't overrun.

 4\\ During worry time, try to resolve your worries proactively. Simply try to come up with solutions to your worries if possible. Using a pen and pad to jot down solutions can be helpful. 

 5\\ Stop as soon as your 'worry time' is finished. If any worries still feel unresolved, simply carry them over to tomorrow's 'worry time'.


  1. I love this post! I never thought about having a 'worry time' but it seems like a great idea. Thanks!


  2. I really like this post! I worry 24/7, I could do with taking this advice. Thank you :) x


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