Postpone and reduce your worries
Introduce a worry-time into your day. For instance, from 7 pm to 8 pm, you allow yourself time to worry freely. When you feel the need to worry or ruminate about something during the day, try postponing these thoughts to your scheduled worry time.
Instituting a worry-time in your day serves several functions:
- It challenges the belief that worries are out of your control.
- You discover that these trigger thoughts change throughout the day. What causes concern in the morning can seem irrelevant in the evening.
- It is a way of reducing the time you spend worrying.
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