Do worries overwhelm you and do everyday activities become impossible? The technique we present can help.
Last update: April 30, 2022
Do worries interfere with work, studies or personal relationships? It happens to anyone to feel nervous or anxious, but when these sensations occur with a very high intensity or for a long time, they can cause profound discomfort. Schedule a Daily time frame for worrying helps manage this unpleasant state.
Worry, like anger, sadness, and other negative emotions, is necessary and has a specific function. Our survival is largely due to the concern felt in the presence of certain risky situations and the consequent action.
Precisely this is the function of worry: to mobilize on a mental level to evaluate the options and on a physical level to apply the chosen alternative.
The difficulty arises when this restlessness paralyzes us and traps us in a repetitive cycle of thoughts which leads us to no solution.
At this point the worry turns into obsession and begins to invade us incessantly, preventing us from fulfilling our obligations or enjoying our free time. If this is the case, the technique that we present in the following lines may be useful.
Daily time frame for worrying?
Any worry can become pathological, since this does not depend on the content of the thought, but on the frequency and intensity with which it manifests itself. Fear of being fired, discomfort over a fight with a partner, or fear of getting old are common and for some people they become overwhelming.
It is clear that we cannot do anything about it, it is not possible to avoid any of these dynamics. For the same reason, continuing to reflect on the issue does not bring anything positive and it has already become a harmful habit that we cannot get rid of.
So establishing a daily time frame for worrying is meant to limit the moments in which the mind is immersed in these obsessive thoughts. In other words, it consists of the plan a schedule for worrying and shelving worries for the rest of the day.
For example, you will need to make a commitment to yourself that every day, from 10:00 to 10:15, we will focus on what worries us. And we promise not to invest our mental energies outside of that time slot.
Benefits
Establish a daily time to worry it solves our inability to carry out our business properly due to concern. In the remaining hours of the day we don't have to worry, which is why we can focus on the different areas of our life.
On top of that, yes largely avoids the rebound effect which could occur if we tried to completely eliminate that disturbing thought. It is not necessary to struggle to eradicate that worry from our mind, we must not wear ourselves out; we just have to postpone it knowing that we will soon be able to deal with it.
How to put delimit the daily time for worrying?
The technique is very simple, although it may be difficult to implement at first. First of all, the time slot during which to worry must be established. Fifteen minutes is enough, and the same time should be respected every day.
Outside of that time frame, the mind must be free of worries. To do this, one can use the technique to stop disturbing thoughts; however, this creates more anxiety for some people. Therefore, it is worthwhile to deliberately choose another thought and focus on it.
It's also good to use this time to write down what's worrying and classify it. How many are the real problems and how many are the imaginary ones? Which ones are under our control and which ones are not? These questions will help you adopt a new perspective.
Daily time to worry and regain control
One of the biggest advantages of this technique is that it helps to be aware that thoughts are not uncontrollable. At any moment we can choose where to direct our attention and our concentration.
When faced with thoughts that frighten us or annoy us, we often get stuck. A measure that only makes them more intense and heavier. Establish a specific time to worry about limits the influence of worries in time and space.
It is about setting a time to think, instead of populating the day with times when you try to deal with them. A strategy that will restore the feeling of control over what happens on a mental level as well.
