How Scheduling Worry Time Can Help With Anxiety?

What exactly is "worry time"?

The "worry time" technique involves scheduling time in the day for worry, explains Sabrina Romanoff, PsyD, clinical psychologist and university professor. Yeshiva.

Although it may seem counterintuitive, this technique is intended to help you reduce the time you spend worrying about things out of your control, explains Dr. Romanoff. .

The idea is that instead of worrying about things all day, you spend a small portion of your day taking care of what's bothering you and working on solutions for the things that are within your control. Check.

This article lists some steps you can take to practice this technique effectively and discusses the benefits and limitations of scheduling worry moments.

Related: What Is Social Anxiety Disorder or Social Phobia?

How can I plan for moments of worry?

Dr. Romanoff shares some steps that can help you practice this technique effectively:

• Set aside a period of time: Decide how much time you need and set it aside for They. It's best to set aside 15 to 30 minutes to worry. It can be helpful to set a timer to exit worry mode when time is up.
• Keep location and time consistent: Choose a consistent place and time in your day when you want to worry. .
• Choose an uncomfortable place: Choose a place like a hard chair, a ladder or a bench that is not very comfortable and where you will not be tempted to sit for longer than the allotted time. Avoid using your bed, sofa, or desk for this purpose, as you will associate these places with stress, making it difficult to sleep, relax, or work.
• Choose a nighttime schedule. if possible: one night around 6pm. This is ideal for times of worry. Scheduling worry time for later in the day allows you to collect your worries and compartmentalize them until then. However, it is also early enough to be able to relax and engage in a relaxing activity before bed.
• Save your worries for this time: It is important to postpone your worries as they arise throughout the day so that you can save them for the designated time. When a disturbing thought arises, it is best to write it down and revisit it later during the worry period. You can write your worries in a journal or on your phone.
• Address your worries: As you address each worry, ask yourself, in the moment you are worried, if there is something you can do about it. If you have the power to change the situation, write down the solution and think about how to make it happen. If it's out of your control, try to accept it and let it go. If you have trouble letting go, it may be helpful to write it down on a piece of paper, tear it up, and throw it away.1
• Focus on your productivity during the day: Then write it down by transcribing the following: Worrying thoughts that have occurred during the day. Instead of dwelling on your worries, focus your attention on something else by participating in another activity.
• Pay attention to other activities that cause anxiety during moments of worry: you can also choose other activities that they stress. in this period. this time, how to read the news.
• Time transition of worries: one of the most difficult aspects of practicing this technique is to stop worrying after the age of 15. It was finished in 30 minutes. One way to do this is to plan a transition activity that you will participate in when worry time is up. You can cook, call a friend, watch your favorite TV show, read a book, walk or run.

Why taking time to worry can be so helpful

Here, Dr. Romanoff discusses some of the benefits of taking time to worry.

Reduce the time you spend worrying

The time you spend worrying technique helps you reduce the time you spend worrying. Start worrying about things that are beyond your control. The goal is to help you be more efficient by spending the time you don't care about doing more productive things.

Be more efficient and determined

When stress and anxiety take over, you run the risk of finding yourself in a spiral of endless worries. The worry time technique helps you worry more efficiently.

The idea is not to simply spend time thinking about your worries, but rather to review each worry and ask yourself, "Is there anything I can Do?" does this change? “Is this problem within my control? If the answer is yes, create an action plan and take responsibility for following it. If the answer is “no,” practice accepting and letting go.

Reduce the harmful effects of stress

Stress affects the body on a physical and mental level. Not only does stress make you more alert, but it can also cause physiological changes such as muscle tension, tachycardia and temperature changes. blood sugar levels.2

Stressed by frequent or prolonged events, certain periods can be harmful to your health.3 Stress chronic can lead to health problems such as:4

• Diabetes
• Obesity
• High blood pressure
• Heart disease
• Depression
• Anxiety
• Skin problems
• Menstrual issues

Are there any disadvantages to the worry time technique?

People who tend not to practice the technique correctly may not benefit from it, says Dr. Romanoff. According to her, here are some habits that can limit the effectiveness of this practice:

Failure to develop a workable plan: The time to worry is not just a moment. worry Worry can ruminate and worry. You should instead use it as a way to focus your energy in the most productive way to find solutions or address the things that worry you the most. The worry time technique may have limited effectiveness if you focus on the uncontrollable aspects of the worry without taking practical steps to change the situation.

Failure to implement the plan: Another limitation is that people do not adopt the action plan they created to solve the problem.