Anxiety Skills

Worry Postponement

Worry postponement involves deliberately delaying worries to a specific, pre-scheduled time each day, reducing their immediate impact. By intentionally setting aside worries, individuals limit constant anxiety and gain better emotional control and mental clarity.

Overview

  • Difficulty:
  • Best Use:
    Useful for reducing constant worry by delaying it to a specific time
  • Time:
    10-20 min
  • Tools:

What to do

  1. Set a daily "worry time" of approximately 10-20 minutes, ideally at the same time each day.
  2. When worries arise outside of this designated time, quickly acknowledge them and note them down briefly.
  3. Remind yourself you will address these worries fully during your scheduled worry time.
  4. During the worry time, review your written worries, allowing yourself to actively think about and address them thoroughly.
  5. Use cognitive restructuring techniques to challenge or reframe your worries into balanced, realistic thoughts.
  6. After worry time ends, engage in a relaxing or enjoyable activity to shift your focus.
  7. Repeat this process consistently to establish an effective routine.

When to use

Why it works

Worry postponement works by breaking the habit of constant, unproductive worrying. By containing worries within a specific timeframe, you can significantly lower your overall stress and anxiety. This structured approach prevents worries from interfering continuously throughout your day, helping your brain learn to manage anxiety effectively, and gradually decreasing the intensity and frequency of intrusive thoughts.

Benefits

  • Reduces constant worry
  • Improves sleep quality by preventing nighttime rumination
  • Enhances emotional regulation
  • Creates a healthier mental boundary around anxiety
  • Establishes a balanced and controlled relationship with worry
  • Increases overall psychological resilience and emotional stability

Tips

  • Choose a consistent worry time to help establish a reliable routine.
  • Always write down worries when they arise outside of scheduled times to minimize immediate distress.
  • Combine worry postponement with relaxation methods like deep breathing or mindfulness to enhance emotional calm during worry sessions.
  • Review and reflect on your progress regularly to adjust and refine your practice.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Routine
Cognitive Restructuring
Issues Addressed by Skill
Anxiety
Stress
Sleep
Emotional Regulation
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