No-fuss anxiety tips #7

Time your worries

You’ve joined us at blog number seven in a series of simple tips and techniques for managing anxiety. We began this series with the first blog, looking at getting to know your anxiety. With each of these short articles I’ve aimed to briefly explore strategies that provide a sense of agency when it comes to managing anxiety. Each tip draws upon therapeutic thinking from a range of psychological and psychotherapy theories.  

What these tips won’t do is explore the origins and purpose of anxiety for you – this type of deeper exploration is what therapy offers. That said, having strategies for managing anxiety is a great place to start.  Each article is designed to be quick read, no-fuss. So, let’s get into technique number seven: time your worries.  

Telling yourself not to worry rarely works.

Try setting boundaries around your worries by having a designated “worry time”.

If you’re no stranger to anxiety, you’ll be familiar with the excessive rumination that has the power to take over your whole day and your rest at night.  It’s hard to sleep when your mind is busy with the “what ifs”.  For that reason, it can be helpful to put clear boundaries around rumination time. To set a limit on how much of yout day (and night) you’re willing to give to rumination. Simply telling yourself “stop worrying” doesn’t work and risks simply shaming yourself for your experience of anxiety. Rather than try to enforce a ban on rumination, schedule a set time where you lean into your worries and give the “what ifs” free reign. Giving yourself permission to worry can be a way contain your rumination and keep your anxiety in check.  For example, if you decide that your “worry time” is to be between 18:00 and 18:30 each evening, you have a set time in mind.  When anxiety begins to creep in at other times, you can use the self-talk statement: “I’m beginning to worry. I’ll schedule that worry for 18:00”. Importantly, at the end of your designated worry time, have a clear mark that you are transitioning out of worry time – set a timer, get up, move, begin an activity – there’s countless ways to signal the end of that day’s worry time.  And, if the “what ifs come creeping back”? Well, then, you can tell yourself – with loving kindness – “that worry’s scheduled for tomorrow at 18:00 – so I can deal with that thought then”. 

Time’s up!

At the end of your designated time, have a clear signal or ritual to honour that you are transitioning out of worry time.

Today, consider if there is a suitable point in your daily routine when you can schedule “worry time”.  Consider adding this to your diary or calendar.   

To help develop your repertoire of managing anxiety, look out for more blogs within this series.  And, if you’d like to talk through how counselling can help you towards a deeper exploration of your anxiety, do get in touch. We can work together through online counselling or through face-to-face counselling at my therapy room in Preston.