This practice involves designating a daily time slot to focus on worries, helping to contain them and reduce their daily disruption.
Set aside a specific time each day for worrying (10-30 minutes is typical).
If worries arise outside this time, jot them down and save them for the designated worry time.
During your worry time, worry worry worry to your hearts content.
For each worry, think about whether there is there anything you can do about the worry.
If there is something you can do about the worry, do some problem solving. Think about what a friend might advise you to do, or how you have dealt with similar situations in the past. Think about the pros and cons of each action you could take, and make a decision. Decide on the next concrete step you will take to achieve your goal.
If there is nothing you can do, gently remind yourself it isn’t in your control and move on to the next worry.
Practise this consistently, aiming to gradually reduce and control the impact of worry on your daily life.
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