What is Worry?
Worry is a natural, short-term response to anticipated future problems. It is typically triggered by specific situations – such as health, finances, or macro-level issues like environmental or technological change – and it prompts us to use our problem-solving skills.
In contrast, anxiety is persistent and ongoing, often remaining even when concerns are unrealistic or the immediate threat has passed.
Resource Spotlight: If you want to explore practical tools for managing anxiety, Olivia Remes’ popular TEDx talk, “How to Cope with Anxiety,” offers powerful insights. She explains how anxiety often stems from a lack of control and shares three science-backed strategies to regain it.
How to Stop Worrying So Much: The “Worry Time” Strategy
When we actively try not to think about something, we usually end up thinking about it more. Because suppression doesn’t work.
The goal of Worry Time is not to eliminate worry entirely, but to confine it to a small window. This frees up the rest of your day for productive, peaceful living.
Here is the three-part technique to make it work:
1. Set Up Your Worry Time
Designate a specific, daily window exclusively for your concerns.
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Duration: Keep it strictly between 15 to 30 minutes. Set a timer so you don’t overindulge. (Tip: If you like to stay informed, allocate 15 minutes for reading the news and 15 minutes for personal worries).
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Timing: Schedule it at the same time every day. Choose a time late enough that you have things to process, but early enough that you can unwind before bed. 5:00 PM or 6:00 PM works well for most people.
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Location: Sit somewhere slightly uncomfortable that you do not associate with rest (e.g., a hard chair away from your desk, or a step outside). Never do your worry time in bed, or your brain will begin associating your sleep space with stress.
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The Exit Strategy: Plan a mandatory, engaging activity to transition out of Worry Time the moment your timer goes off.
Exit Activity Ideas: Call a friend to talk about light topics, play an instrument, cook a meal, or watch your favorite TV show.
2. Postpone Worries Throughout the Day
When a worrisome thought pops up during the day, do not engage with it. Instead, acknowledge it, write it down, and promise yourself to address it during your designated Worry Time.
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Where to log them: Use post-it notes on the fridge, a dedicated notebook on your desk, or a quick note on your phone.
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How to pivot: Once the worry is written down, immediately shift your attention to a grounding activity.
Distraction Ideas: Go for a walk and focus intently on nature, do a quick guided meditation, look through positive photos, or make a hot drink.
3. Use Your Worry Time Effectively
When your scheduled Worry Time arrives, open your list of postponed worries. For each item, ask yourself one crucial question:
“Can I do anything right now to control or change this situation?”
If the answer is YES:
Create an actionable plan. Share it with a supportive friend or colleague who can help keep you accountable. For example:
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If you are worried about a difficult relationship, draft a plan to have a compassionate conversation with that person.
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If you are worried about isolation, schedule specific times to check in with friends or join a community group.
If the answer is NO:
Recognise that worrying will not change the outcome. It will only drain your energy and increase your stress levels. Practice actively letting it go. While difficult, this skill can be strengthened over time using mindfulness and self-compassion exercises.
Final Thoughts
Worry is a natural part of being human. But left unchecked, it consumes valuable mental and emotional energy. The Worry Time strategy provides a structured boundary. This allows you to acknowledge your concerns without letting them dictate your day. Like any skill, learning to manage worry takes patience, time, and consistent practice.
Want to Worry Less and Live More?
At Get Mentally Fit, we help individuals and workplaces build practical skills for better mental wellbeing. This includes worry management, anxiety reduction, and emotional resilience.
📥 Connect with us: Reach out to our team today for guidance or resources tailored to your unique needs.
🎓 Take action: Explore our Resilience Test or Leader Support to start making small, powerful changes that reduce anxiety and support high performance.
Let’s help you turn down the volume on worry—and turn up the clarity, confidence, and calm.
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