Choose an evening time slot.
An evening time slot, such as 6 p.m., is great for worry time. Scheduling your worry time later in the day allows you to stockpile and compartmentalize your problems until this point. It is, however, early enough in the evening for you to decompress and move to a calming pastime before retiring to bed.
Save your concerns for that occasion:
It’s critical to put off your worries throughout the day so you can save them for your allocated worry time. When an anxious idea occurs, it is advisable to write it down and then explore it later during worry time. You can record your concerns in a journal or on your phone.
Address your concerns:
During concern time, when you address each worry, ask yourself if there is anything you can do about it. If you have the ability to change it, write down the solution and consider how you will work toward it. If you can’t change anything, work on accepting and letting it go. If you’re having trouble letting it go, write it down on a piece of paper, then shred it up and throw it away.
During the day, concentrate on being productive:
Instead of lingering on a disturbing thought that has arisen during the course of your day, redirect your attention to something else by engaging in another activity.
Transition out of the concerned period:
Stopping your worry after 15 to 30 minutes is one of the most difficult components of applying this approach. One method is to plan a transitional activity to undertake after the worry timer expires. You may cook, call a buddy, watch your favorite TV show, read a book, go for a walk, or run.
Credits: Verywell Mind
Also Read: What Is Worry Time? Know-How To Schedule Worry Time Effectively: Part 1
