Limiting Worry Time

Acute Help & Recovery 10-15 min.

When it helps

When you notice that worries permeate your entire day and you can no longer concentrate. This method gives worries a defined place so they don't control the rest of your day.

How to practice

  1. Set an appointment: Deliberately reserve 10 to 15 minutes per day for your worries (e.g., 5:00 pm).
  2. Postpone: When a worry arises during the day, tell yourself: 'I'll deal with that at 5:00 pm.' Note it briefly and return to the present.
  3. Use the worry time: During the designated time, you're allowed to ruminate intensely or write down solutions.
  4. End it consciously: When the time is up, close the notebook or leave the room. Worry time is over for today.
  5. Your impulse for today: Decide right now when your 10-minute 'worry time' will take place today.

Note: You're not suppressing the worries – you're channeling them. This gives you back control over your day.

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