What is Worry Time?
Worry time is a dedicated period, typically 10 to 15 minutes long, allocated for processing all your worries and concerns. It helps contain anxiety's impact, preventing it from permeating throughout the day.
The Science Behind Scheduled Worry Time:
In cognitive-behavioral therapy, delaying worry (especially at bedtime) until a designated time has been shown to help manage anxious thoughts effectively. This method reduces the frequency of worries, enhances problem-solving during structured reflection, and trains the brain for proactive anxiety management.
Implementing Worry Time in Your Routine:
Choose Your Time and Place Wisely: Find a consistent slot when you’re least likely to be disturbed.
Write Down Your Worries: Note what’s bothering you throughout the day to address during your worry time.
Reflect and Strategize: Use this time to assess each worry, determining actionable steps or acceptance for those beyond control.
The Benefits of Consistency:
Regular practice leads to reduced anxiety, improved sleep, and increased life satisfaction by fostering a sense of control over one's mental landscape.
Challenges and Tips for Success:
It may feel unnatural initially. Regular practice makes worry time a more natural aspect of your routine.
Consistency is crucial, even on days when anxiety seems manageable, to reinforce this positive habit.
References:
Wolitzky-Taylor, K. B., & Telch, M. J. (2010). Efficacy of self-administered treatments for pathological academic worry: A randomized controlled trial. Behaviour research and therapy, 48(9), 840-850.
Zinbarg, R. E., Craske, M. G., & Barlow, D. H. (2006). Mastery of your anxiety and worry (MAW): Therapist guide. Oxford University Press.