Give worry a time

Interactive Exercises · 10 min

Stop worrying all day by worrying on purpose, once

Worries love to show up all day. This exercise gives them one appointment instead.

Steps

1. Pick a 10-minute slot for later today, not close to bedtime.
2. Whenever a worry pops up before then, jot one line and tell yourself: "Not now, at worry time."
3. At worry time, read your list. For each worry ask: can I do something about this?
4. If yes, write the very next step. If no, cross it out and let it rest for today.
5. When the 10 minutes end, stop, even if worries are left. They can come back tomorrow.

From the Quran & Sunnah

• Stress & worry
• Fear

More on Worry & racing thoughts

• Is this thought true?: Look at a painful thought from the outside
• Empty your head onto paper: When there's too much to hold, put it all down