Give your worry brain a break with a specific worry time

Choose a time and a place for spending time on your worries. If a worry comes up during the day, write it down and save it for your worry time: “I will think about this later in my worry chair between 5 and 5.15 pm”.  
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Happier leisure time

Give your worry brain a break with a specific worry time

Worry is like a pot plant. The more you water it, the more it will grow. If you stop watering your plant, it will wither and die. Our brain is an expert worrier. When we are facing an uncertain future, we can imagine all sorts of possible and impossible scenarios. This is an excellent quality for preparing us for the unexpected and helping us survive in demanding environments. However, worry can easily spin out of control – so how do we deal with this? Unfortunately, attempting to stop worrying by reading up, calming down or finding solutions are all just ways of watering your worry plant. For every worried thought you manage to stop, your worry plant grows a new bud with something else to worry about. So what’s the alternative? Well, you can reduce the time spent worrying by saving it for a specific time and place. In cognitive behavior therapy, this technique for reducing the watering the worry plant is called “worry time”.