Give your worries a 10-minute appointment

Choose a daily slot for worrying and postpone worries until then.

Why it helps

Postponing worries to a set time can stop them from taking over the whole day. Many people find the worry feels less urgent when its time comes.

How to do it

1. Pick a time earlier than bedtime, like 5 pm.
2. When a worry appears during the day, jot a keyword and say 'later'.
3. At the appointed time, read your list and think about each item.

Make it easier

Just jot worries on a list without the appointment.

Make it harder

At worry time, mark which items you can act on and which you cannot.

If worries feel constant or overwhelming, consider talking to a professional.