Life is stressful, there’s no escaping that.
However, if you’re not careful, it can become totally overwhelming. In the UK alone, more than 8 million people — that’s more than 1 in 10! — experience anxiety on a daily basis, which shows just how common and how pervasive it can be. And while it would be foolish to imply that you can simply think your way out of a legitimate mental health disorder, there are some things you can do to self-soothe on a daily basis. Instead of freaking out over everything 24/7, setting a designated “worry time” can make a major difference to how you feel. Here’s what it is and how to do it.
1. Understand the concept.
Worry time is exactly what it sounds like—a set period in your day dedicated to thinking about your concerns. Instead of letting worries pop up whenever they want, you contain them to a specific block of time. It’s a way to acknowledge your thoughts without letting them control your whole day.
2. Pick a specific time each day.
Choose a time that works for you, preferably not too close to bedtime. Giving yourself 10-20 minutes during a quiet part of your day can make it easier to focus. Sticking to the same time daily builds a routine, making it a natural part of how you handle stress.
3. Write your worries down.
When a worry pops into your head, jot it down and remind yourself you’ll deal with it later. This stops your mind from ruminating on it throughout the day. Writing things down also helps you process your concerns more clearly during your worry time.
4. Use a timer.
Set a timer for your worry time to give yourself clear boundaries. This ensures you don’t get lost in your thoughts and spend too much time dwelling on problems. The timer acts as a gentle reminder that your worries don’t need unlimited attention.
5. Focus only on your worries during worry time.
When it’s time to worry, allow yourself to fully engage with your thoughts. Go over each concern, think about why it’s bothering you, and consider any solutions. Giving your worries your full attention during this time can help reduce how much they weigh on you the rest of the day.
6. Challenge your thoughts.
Worry time isn’t just about listing your concerns—it’s also a chance to question them. Ask yourself if your worries are realistic or if you’re catastrophising. Challenging negative thoughts can help you see things in a more balanced way.
7. Problem-solve when you can.
For worries that have solutions, use this time to brainstorm actionable steps. Even small actions can make a big difference in reducing your stress. Knowing you’re doing something about your concerns can feel empowering.
8. Let go of worries you can’t control.
Source: Unsplash Some worries don’t have immediate solutions, and that’s okay. Use your worry time to acknowledge these thoughts, then remind yourself to let them go. Recognising what’s outside your control can help you focus your energy on what you can change.
9. Limit how much you revisit the same worry.
It’s easy to spiral when a particular concern feels big, but try not to dwell on the same worry every day. Repeatedly revisiting the same thoughts can keep you stuck instead of helping you move forward. If something keeps coming up, consider exploring it in more depth outside of worry time.
10. End worry time on a positive note.
Source: Unsplash Once your timer goes off, take a moment to shift your focus to something positive. Reflect on what’s going well in your life or think about something you’re looking forward to. This helps you reset and leave worry time feeling lighter.
11. Don’t skip worry time when you feel fine.
Source: Unsplash Even on days when you don’t feel particularly worried, sticking to your routine can still be beneficial. It keeps the habit going and prevents worries from piling up later. Use the time to check in with yourself and stay consistent.
12. Avoid using bedtime as worry time.
Keeping worry time away from bedtime ensures your thoughts don’t interfere with sleep. Late-night worries tend to feel bigger and harder to manage, so it’s better to address them earlier in the day. This way, your mind can wind down for restful sleep.
13. Be patient with yourself.
It might take time to get used to the idea of scheduling your worries. Some days it might feel like it’s working, and others might feel harder. The key is to stick with it and remind yourself it’s a process, not an instant fix.
14. Notice the benefits over time.
As you stick to a worry time routine, you’ll likely notice a difference in how much worries interrupt your day. You might feel more focused, less anxious, and better equipped to handle stress. It’s a small habit that can make a big impact on your mental well-being.
