Worry Time

Many individuals struggle with anxiety and excessive worrying. Worry can take up significant portions of the day, from dwelling on fears to general anxieties. It can also trigger the body's stress response, causing various physical health issues, including those related to the nervous system, muscles, breathing, heart, blood sugar, immune system, stomach, intestines, and sexual health.

What is worry time?

Worry time is a possible solution for individuals who constantly worry. It involves setting aside a specific time of day to worry, typically 15-30 minutes. This may sound counterintuitive, but it helps decrease the amount of time a person spends on their anxieties.

Tips for Worry Time

Here are some suggestions for getting the most out of worry time.

• When setting aside worry time, it is important to remember to keep the place and time consistent. Choose an uncomfortable spot so it will be easier to leave once the time is up. This will also help to prevent one from associating areas like the bed or couch with stress.
• In terms of time, pick a time that is late enough that some worries will have accumulated from the day but early enough that there is time to transition to sleep.
• Focus on being productive or engaging in other activities outside of worry time.
• Other fear-inducing activities, such as reading the news, can be done during worry time.
• When worries arise during the day, write them down to address later during worry time.
• If the worry is within control, work on an action plan.
• If the worry is beyond control, try to accept the situation.
• Other fear-inducing activities (such as reading the news) can be done during worry time.

Additional Source Verywell Mind