Designating Worry Time

Another technique that can be helpful is to designate a particular time for worry. This time is dedicated to sorting out problems and coming up with possible solutions.

Set aside 30 minutes in the evening to sit alone undisturbed. On 3 x 5 cards, write down each of your worries as it comes to mind (one worry per card).

• These worries can range from the mundane (needing to call someone in the morning or remembering an anniversary) to the serious (financial concerns or problems with a relationship).
• When all worries have been written down, sort the cards into three to five piles according to the priority of the worry.
• Next, look at each card and formulate a possible solution to that worry. While not all worries will have easy solutions, even small progress in remedying a worry can yield helpful results.
• The morning after recording your worries, review the worry cards and begin to work on resolving the worries you've identified.