Our next tool is what we call "The Worry Time".
When we’re worrying, we might tell ourselves to stop. But this is unlikely to work.
A more useful way to manage worry is to set aside time specifically for worrying. Take ten minutes on a regular basis where your only task is to worry. Schedule worry times in advance and put them on your calendar. Choose times when you can devote all of your attention to thinking about what is worrying you. It is important to write down your worries and concerns during the day. Writing worries down on paper helps make them clear.
These are the things you can do during your ‘worry time’:
- Categorize the worries you have written down into hypothetical and practical worries.
- Brainstorm different solutions or actions you might take to deal with any real worries you have some control over.
- Think about how you would like to respond to the worries that you have no control over. How can you let go, learn to accept, or live with aspects you cannot change?
- Make a plan you want to use to address both the controllable and uncontrollable worries.