Take control of worrying

One way of taking control is to start monitoring your worries during the day and actually create daily Worry time to tackle them.

Set aside a time each day for Worry time (about 15 minutes). Find a time that works best for you. Some people who worry a lot at night can find it helpful to have Worry time in the morning, for example. This means they can delay their worrying until the morning which can help them get to sleep. Other people find a time in the evening is ideal.

When you find yourself worrying during the day you can use the Worry time list to make a record of any worries (or record them on your phone if you prefer). After making a note of each worry delay them until Worry time and remember to re-focus your thoughts back to the present moment.

Worry time list (coming soon)

You can use the Worry tree sheet to decide whether your worries are hypothetical or are practical problems which can be tackled.

The Worry tree

During Worry time you can work through the worries you have recorded in your Worry time list. You may find that some worries have gone away or don't seem so important now.

You can use this list of helpful tips to work through and challenge any hypothetical worries.

Helpful tips for Worry time (coming soon)

Any practical problems that you have been identified can be tackled using the Seven step problem-solving technique. The technique can help you find and work through possible solutions.

Seven step problem-solving technique

Be determined to stop thinking about these worries after the 15 minutes is over.

Make sure you follow Worry time with an activity that will lift your mood such as listening to music, watching a favourite TV programme or going for a run.

Any worries that come up after Worry time can be recorded on a new list to be considered in your next Worry time. Complete the Worry time list for about two weeks and review your progress using the Helpful tips for Worry time sheet.

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