Summary

The article presents "worry time," a cognitive-behavioral therapy technique to manage anxiety by scheduling a specific time to address worries.

Abstract

The article discusses the psychological technique of "worry time" as a means to alleviate anxiety. It emphasizes that anxieties are a constant part of life and introduces a method to handle them more effectively. This method, rooted in cognitive-behavioral therapy (CBT), involves setting aside a designated time and place to focus on one's worries. By postponing anxious thoughts to this scheduled period, individuals can regain control over their anxieties, live more in the present, and reduce the impact of worries on their daily lives. The article suggests using a mantra to defer worries, keeping a notebook to record and identify patterns in one's concerns, and acknowledges the bravery and health benefits of dedicating time to emotional well-being.

Opinions

The author shares a personal experience with anxiety and depression, highlighting the importance of seeking therapy.
The therapist's opinion is quoted, suggesting that a stress-free future is unrealistic and that learning to worry more healthily is key to a peaceful life.
The article conveys the opinion that "worry time" is an effective way to manage anxieties, based on research by Dr. Thomas Borkovec.
The author believes in the power of habituating oneself to a routine of addressing worries, which can help in taking control of one's emotions.
There is an opinion that many worries may dissipate when not immediately addressed, indicating they may not be as significant as they seem.
The author encourages the use of a mantra and journaling as tools to enhance the effectiveness of "worry time."
The article emphasizes the importance of recognizing patterns in worries to better understand and combat them.
The author views dedicating time to emotional health as a courageous and beneficial act, not something to be hidden or ashamed of.

The One Trick That Will Help Your Anxiety

Worry time is a proven psychological technique to relieve your life

I spent most of my life worrying about things.

The rent to pay, the messages to answer, the exams to take, and many, many others. There was a time when depression was affecting my life and the happiest moment of my day was when I woke up. Those seconds, when my eyes were wrinkling and my mouth was yawning, before I could recall where I was. Before reality hit me with a straight punch in the face.

The daily thoughts and anxieties were an annoying buzz in the background. Until one day the buzz grew and became a piercing noise that led me to miss out a lot.

I realized that it was time to seek help: I started therapy.

Even today, after years of trying to improve myself, I remember what my therapist once told me:

Anxieties will never go away. Give up thinking about a stress-free future. The only way to move forward and live a peaceful life would be to start worrying more healthily and effectively.

But how to worry in a more effective way?

This psychological trick is called worry time.

And the effects were greater than I would have ever expected.

Based on the research by Dr. Thomas Borkovec the practice called worry time is part of cognitive-behavioral therapy (CBT).

This way of deliberate worrying consists in postponing the anxious thoughts that come to us during the day to a certain time and place set by us.

1. Choose a time and a place

So during our day, we can ignore all the thoughts and anxieties that trouble us, we can send them away. We will deal with them in our own time, in our own way. In this way, we will take power over them.

They would no longer shout in your ears, and if they try you send them where they belong.

For example, we can decide that our window of concern in a day is at 6:30 pm, in the living room at home, drinking tea and listening to relaxing music.

To make it become a habit, it’s very important to choose a time slot and try to stick to it.

2. Pick a mantra and a notebook

I also found it very helpful to use a mantra, a formula to send them away, it makes me feel like I’m doing some sort of spell to my problems.

Each of you can find the most effective one for yourself, it can also rhyme!

This practice also makes it easier to live in the present. You will find that by sending away your worries to an after, sometimes you won’t even remember all of them when worry time comes.

That’s good! It means they weren’t that important for you, you saved some extra mental energy to focus on other parts of your life, congrats!

I recommend keeping your daily worries in writing, either with pen and paper or with a document on your computer if journaling isn’t your thing.

How to Journal When You Can’t Stick to It

How to avoid a home full of blank notebooks.

rachelealvarado.medium.com

3. Identify patterns

Only by putting black on white, you’ll see which ones have a practical solution to write next to them and which ones are just a waste of your time.

By writing them down you’ll also be able to recognize patterns and repetitive issues that trouble you the most. Acknowledging them will give you the power to understand more about yourself, to dig deep in your worries and you’ll end with better weapons to fight them.

It’s not easy to take 15–20 minutes each day out of our busy lives. But we should try as hard as possible. It’s not something to hide from your partner, family, or friends.

Remember, it’s brave and healthy to dedicate time to your emotions and thoughts, claim it as your time!

Summary:

1. Schedule a time an a place for your worry time

2. Postpone all your anxieties during the day to that special time

3. Maybe use a mantra or a phrase

4. Try to show up every day, everyone deserves 15 minutes for an emotional check-up

5. Search for recurring patterns

6. Stick to it, you’ll be better

Take control of your emotions, sooner or later they will obey you.