Everyone worries from time to time. Worry can even be useful when it helps us anticipate challenges, prepare for the future, or solve problems. However, when worrying becomes constant and filled with “what ifs” or worst-case scenarios, it can quickly become overwhelming instead of helpful.
For some people, fear about things beyond control and worry can affect many areas of life. Excessive worrying can interfere with sleep, concentration, decision-making, and overall emotional well-being. One strategy to help manage chronic worrying is called worry time. This is a simple, yet powerful, way to regain control over anxious thoughts.
What is worry time?
Worry time is a CBT-based exercise that involves intentionally setting aside a specific, scheduled period each day to focus on worries. Instead of being stressed throughout the day, you train your brain to “contain” worrying within a defined window of time.
Worry itself is defined as repetitive thinking about imagined negative future events. These worries can be specific, such as concerns about finances, health, relationships, or work. While worrying may feel like problem-solving for some, it can lead to looping without resolution. Over time, this can result in physical symptoms like muscle tension, headaches, fatigue, difficulty sleeping, and trouble concentrating.
Scheduled worry time may not eliminate stress entirely. Instead, it helps reduce how often and how intensely worrying intrudes on your daily life.
Benefits of setting aside worry time
Using scheduled worry time consistently can offer several benefits, including:
- Reduced overwhelm and stress: When worries aren’t constantly popping up, your mind can have more space for focus and presence.
- Improved emotional regulation: Scheduled time can help prevent anxious thoughts from taking over your entire day.
- Better problem-solving: By addressing worries intentionally, you can be more likely to think clearly and find solutions.
- Less avoidance and suppression: Suppressing worries can backfire. Worry time can allow you to acknowledge concerns without letting them dominate.
- Improved sleep: Some people find that containing worrying earlier in the day leads to fewer racing thoughts at night.
How to schedule worry time
Practicing setting aside time for worry can help retrain your brain to be less reactive.
- Choose a consistent time and place: Pick a 10-15 minute window each day, ideally not right before bed. Choose a quiet space with minimal distractions.
- Postpone worries during the day: When a racing thought comes up outside of your worry time, acknowledge it and gently remind yourself: “I’ll think about this during my worry time.” Write it down so you don’t feel like you’ll forget it.
- Use your worry time intentionally: During your scheduled worry time, review the worries you wrote down. You may notice that some no longer feel important.
- Separate what you can control from what you can’t: If you have control, use this time to brainstorm solutions and create a realistic plan. If you don’t have control, ask yourself: “Am I overestimating how likely this is to happen?” or “Am I assuming the worst possible outcome?” Additionally, you may ask yourself, “Even if the worst happened, am I underestimating my ability to cope?“
- End on time: When worry time is over, gently shift your attention to something grounding or enjoyable.
Therapy for worry and stress
If worrying feels constant, uncontrollable, or emotionally exhausting, therapy can help. Mental health professionals may use techniques like scheduled worry time, cognitive restructuring, and mindfulness to support people dealing with chronic worry, stress, or anxiety.
A licensed therapist can help you:
- Identify patterns behind your worrying
- Learn tools to reduce rumination
- Build tolerance for uncertainty
- Develop healthier coping strategies
Takeaway
Worrying doesn’t have to take over your life. Worry time offers a practical way to acknowledge stress while preventing them from running the show. By practicing scheduled worry time consistently, you can feel more focused, calmer, and better equipped to handle uncertainty.
If worrying continues to interfere with your daily life, professional support can make a meaningful difference. Find a therapist near you and book an appointment online at findmytherapist.com.