Making Worry Work for You

Hey there!

Worrying is something we all do. But for some of us, it can feel like our minds are constantly spinning, stuck in a loop of "what ifs" and worst-case scenarios. If that sounds familiar, you might benefit from a concept called "worry time."

Worry time is a simple technique where you set aside a specific part of your day—maybe 10 to 15 minutes—to do nothing but worry. The idea is that instead of letting worries take over your entire day, you give them a dedicated space to exist. And once that time is up, you can go back to focusing on other things, knowing that your worries have had their moment.

How to Make Worry Time Work for You:

1. Schedule Your Worry Time:
Pick a time each day when you’ll sit down and give your worries the attention they’re asking for. It might be after dinner, during a quiet moment in the evening, or whenever you have a few minutes to spare. The key is to stick to this schedule consistently.

2. Acknowledge Your Mind’s Intentions:
When worries inevitably pop up during the day, try saying, "Thanks, mind. I know you're trying to help, but I'll handle this during my worry time." This small step allows you to acknowledge the worry without letting it take over in the moment. You’re not dismissing your concerns—you’re simply choosing to address them at a better time. It can also help to jot down your worries as they arise, so you can revisit them later.

3. Use Worry Time Wisely:
When your scheduled worry time rolls around, don’t just sit there and let your mind run wild. Instead, try one of these two approaches:

• Observe Your Worries Mindfully:
  Imagine your worries as leaves floating down a stream. Watch them pass by without getting too involved. This mindful observation can help you create some distance between you and your worries, giving them less power and influence over your life. If you’re looking for a guided script to help with this, check out this blog post.

• Tease Out Your Values:
  Sometimes our worries point to things that really matter to us—our values. For example, worrying about a loved one might reflect how much you care about them. Use this insight to create an action plan that aligns with your values. What small step can you take to honour what’s important to you?

Why It Works:

Worry time allows you to manage your worries instead of letting them manage you. By setting aside a specific time to focus on your concerns, you’re giving yourself permission to worry without letting it take over your entire day.

Remember, the goal isn’t to get rid of worry altogether (because, let’s face it, that’s not realistic). Instead, it’s about finding a healthy way to respond to your worries, so they don’t dictate your life.

So, why not give worry time a try? It’s a simple, structured way to acknoweldge your worries, and make room for the things that truly matter.

All the best,

Jayne