Schedule time for worrying

If a particular aspect of our lives, such as career, relationship, or health is worrisome, we sometimes worry about it all the time until it becomes a perpetual thought in the back of our mind. The downside to this behavior is that it becomes a part of our otherwise pleasant personality. While it might be reasonable to worry all the time about something critical, but for most of our worries the following trick is helpful.

Instead of worrying 24/7, schedule two 30-minute periods (or at least one) each day to allow yourself to worry about things on your mind. If something bothers you during the day, write it down to think about during your next worry-time. Also schedule this time for evening, if possible (but definitely not for just before going to bed). During this session, in addition to thinking about the problems, do active problem solving by writing down options, possibilities and solutions.


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