One way of taking control of worrying is to start monitoring your worries during the day
and actually create a daily Worry time in order to try and tackle them. Set aside a time each day for Worry time (about 15 minutes). Find a time that works best for you. Some people who worry a lot at night can find it helpful to have Worry time in the morning, for example. This means they can delay their worrying until the morning which can help them get to sleep. Other people find a time in the evening is ideal.
When you find yourself worrying during the day you can use the Worry time list sheet to make a record of any worries (or record them on your phone if you prefer). After making a note of each worry delay them until Worry time and remember to re-focus your thoughts back to the present moment. Consider your worry following these 4 steps:
1. Notice the worry.
2. Postpone the worry until Worry time
3. Does the worry still seem important at worry time? If so:
4. Ask yourself: Can I do anything about it?
If the answer is No – this is a hypothetical worry. You can use the
If the answer is No – this is a hypothetical worry. You can use the Helpful tips for Worry time to help you tackle hypothetical worries. Try to let go of the worry or accept that repetitive worrying will not help. Try to refocus your attention. You could also try some mindfulness and relaxation techniques.
If the answer is Yes – use the 7 Step Problem Solving Technique to create a plan. Consider what you could do, when and how. You can start tackling it now, Put the plan into action. Try to then refocus your attention. Or, set a time later to put your plan into action. For now, let go of your worry – and try to refocus your attention.
Be determined to stop thinking about these worries after the 15 minutes is over. Make sure you follow Worry time with an activity that will lift your mood such as listening to music, watching a favorite TV program or taking some exercise outside.