If you tend to worry about something all the time, you may find it difficult to stop, despite your best efforts. The “worry time” technique can help with this.
The idea is that instead of worrying all day, you worry at a certain time. By spending 15-20 minutes a day with intense anxiety, you can reduce overall stress and restore calm.
Here’s how to do it right:
Set aside time: It is best to schedule about 15-30 minutes for excitement. You can set a timer to stop you when time runs out. Choose the place and time of your day to worry.
Choose an inconvenient place: choose a place that is not very comfortable and where you are not tempted to stay longer than the allotted time. Do not use a bed, sofa, or desk for this purpose, so as not to associate these places with stress, which will make it harder for you to sleep, relax or work.
Choose an evening if possible: say like 18:00 is perfect for excitement.
Gather your worries all day so you can keep them on time for you. When an anxious thought arises, you can write it down and then consider it later during the excitement. You can write down your worries in a diary or on your phone.
As you address your concerns at this time, ask yourself if you can do something about them, write down a decision, and think about how you can work on it. If it’s out of your control, work on accepting it and letting it go. Focus on being productive throughout the day: after you’ve recorded the anxious thoughts that came up during the day, turn your attention to something else instead of focusing on the excitement.
When you are anxious, do other things that cause fear: you can choose other activities that bother you at this time, such as reading the news.
The transition from Anxiety Time: One of the most difficult aspects of practicing this technique is to stop worrying after 15-30 minutes. One way to do this is to plan for the transition activities you need to participate in when the alarm timer expires.