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    How To Use Worry Time

    Uploaded by

    Kavi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    How To Use Worry Time

    Uploaded by

    Kavi
    151 views2 pages

    Original Title

    Worry Time

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    151 views2 pages

    How To Use Worry Time

    Uploaded by

    Kavi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Worry Time

    Most people worry about things from time to time, and worrying can
    sometimes be helpful. For example, worry can:

    Help us identify unpleasant things that might happen in the future


    Motivate us to avoid these things
    Keep us safe in potentially dangerous situations

    However, worry can become a problem if:

    You worry about things you can't change or control


    You have trouble controlling your worrying
    Worrying interferes with your ability to enjoy your life or get things
    done

    If your worrying has become problematic, then you might benefit from
    using Worry Time. Worry time is a simple, effective strategy for
    managing worry and reducing its impact on your life.

    How To Use Worry Time

    Set aside some time once or twice a day (e.g., 15 minutes in the
    afternoon) specifically for worry.
    When you worry outside of that time, stop and make a mental or
    physical note to think about this worry during Worry Time.
    Shift your focus back to whatever you were doing.
    If that worry comes up again, repeat steps 2 and 3 and remind
    yourself that you will return to this worry later.

    During your designated Worry Time:

    Think through all of your worries in as much depth as you like.


    Differentiate between what worries you can solve, and what worries
    you can't.
    Make notes about how you could address solvable worries and how
    you might react to unsolvable ones.

    Once your Worry Time is finished, stop! If any worries are still niggling at
    you, remind yourself to focus on them in your next Worry Time.

    Copyright © THIS WAY UP, St Vincent's Hospital Sydney Limited


    Worry Time Tips

    During Worry Time, you can:

    Evaluate your worries. How realistic are they? How likely are they to
    come true? If they did come true, would it be as bad as you think?
    What would you do to cope?
    Consider whether you're worrying about something that really
    matters to you, or whether you're worrying out of habit.
    Consider whether worrying about this issue is helpful. Is the problem
    fixable or preventable? Does worrying change the situation?
    Consider the costs of worrying about this issue. Does it make you
    stressed or irritable? Does worrying get in the way of other things?
    Write down your thoughts. This can help you get some distance from
    your worries, and keep a record of any great solutions you come up
    with!

    After Worry Time, you can:

    Use Structured Problem Solving to address fixable problems.


    Do something relaxing to relieve stress and muscle tension, like deep
    breathing, stretching or going for a walk.

    Other tips:

    Don't do Worry Time right before you go to sleep, as it can take a


    while to 'unwind' afterwards. Leave time to read a book or do some
    stretches before you try to sleep.
    Read over your thoughts from previous Worry Times and notice
    whether you're still worrying about the same things. Did worrying
    help any of those situations?

    Copyright © THIS WAY UP, St Vincent's Hospital Sydney Limited

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