One of the hallmarks of being human is our ability to maintain an almost constant stream of mind chatter and feel an array of emotions throughout the day. The most common byproduct of this is that we often find ourselves experiencing worry, stress and anxiety. Our instinct when these feelings arise is to exert effort to stop, suppress or think our way out of these feelings. We become lost in thought, often engaging in a back-and-forth argument with our minds. Even if there is a temporary win, where we have come up with a solution for our perceived worry, we find the same worry invades our peace hours later and we must begin again. The truth is, try as we might, this is not the most effective strategy to beat our worry. What’s more, it may inadvertently reward our mind chatter (through attention) to keep interrupting our daily flow and alert us to potential future issues.
Worry, stress and anxiety can be some of those emotions that seep into our consciousness (whether we like it or not). Most people have been taught that these ‘negative emotions’ need to be suppressed, which means we tend to push them aside in an attempt to carry on with daily life. But what if I told you that dedicating time each day to focus on your worries could actually be beneficial?
It may sound counterintuitive but scheduling daily ‘worry time’ can be an effective strategy for managing stress and anxiety. The concept of ‘worry time’ is rooted in cognitive-behavioural therapy. It involves setting aside a specific period each day to ‘worry’ (aka focus on whatever is concerning you). Yes, you read that right. While it sounds like the opposite of what we’re taught to do, the fact is that by carving out time to focus on our mind’s concerns, it means you’re not allowing them to intrude on the rest of your thoughts throughout the day.
The effectiveness of worry time lies in its ability to compartmentalise anxious thoughts. By allocating a specific time to address your worries, you’re giving yourself permission to acknowledge these thoughts without letting them dominate your entire day. This structured approach to addressing anxiety can help individuals regain control over their mental state and reduce the overall impact of stress on their lives. By implementing worry time, you create a designated space for processing these concerns, preventing them from dominating your entire day.
So, how does worry time work? The principle is simple: instead of trying to suppress anxious thoughts as they arise, you acknowledge them briefly and then postpone thinking about them until your designated worry time. This technique allows you to go about your day with less distraction, knowing that you’ll have an opportunity to address your concerns later. To implement worry time effectively, try these tips.
Write down your worries
When anxious thoughts arise during the day, jot them down briefly in a notebook or on your phone. This act of writing can help take your mind off the worry, as you no longer need to ‘remember’ what was bothering you. During your designated worry time, refer to this list and allow yourself to fully engage with each concern. Research has shown that the act of writing can also be therapeutic. It allows us to gain greater perspective and clarity because the area of the brain that is involved in writing is in the same hemisphere of the brain involved in reasoning and logic. The worry part of the brain is in the opposite hemisphere. It is in an area where emotions are experienced (the limbic system). The very act of writing down what we are worried about, integrates both sides of the brain and you may start to gain more clarity and reasoning by doing this.
Choose a consistent time
Choose a consistent 15-30 minute period each day, preferably in the early evening (it’s crucial to avoid scheduling worry time too close to bedtime, as this could interfere with sleep). This way, our “worry mind” will learn to anticipate that it will get your attention and will relent in bothering you during the day.
Find a quiet space
Find a quiet, comfortable space where you won’t be disturbed during this time.
Set a timer
Limit your worry time to a maximum of 30 minutes to prevent it from becoming overwhelming. It’s important to set this time limit for your worry time and stick to it! Use this period to reflect on your noted concerns and brainstorm potential solutions. However, once the time is up, try to metaphorically leave those thoughts in your notebook.
Transition positively
When the time is up, make a conscious effort to shift your focus to something more positive or engaging. This could be watching an episode of your favourite TV show, calling a friend, or engaging in a hobby you enjoy. The key is to create a clear transition from worry time to a more pleasant activity.
You might be wondering, “Won’t focusing on my worries make me feel worse?” While it may seem counterintuitive, scheduled worry time can actually lead to reduced overall anxiety. By containing your worries to a specific time, you’re less likely to ruminate on them throughout the day. This can lead to improved focus and productivity in other areas of your life.
As with any habit, mastering worry time takes practice. In the beginning, you might find it challenging to contain your anxious thoughts to the designated time. This is normal and to be expected. Be patient with yourself and remember that developing new mental habits takes time. Some individuals find it helpful to combine worry time with other stress-management techniques, such as deep breathing exercises or mindfulness meditation. These practices can help you stay grounded and maintain perspective when dealing with anxious thoughts.
It’s important to remember that while worry time can be an effective tool for managing everyday stress and anxiety, it’s not a substitute for professional help if you’re dealing with severe anxiety or other mental health issues. If you find that your anxiety is significantly impacting your daily life, it’s always advisable to seek the guidance of a mental health professional.
If your mental health is an emergency, please contact Lifeline on 13 11 14 or call 000. Find a mental health professional here.
Read more of our Health & Wellness articles below.
