Feeling Overwhelmed by Worries?

This exercise is like the opposite of meditation, and yet really, really works by allowing yourself to worry...but only for a limited time. 

Compartmentalizing worries works because it interrupts the cycle of rumination, where we constantly revisit the same negative thoughts. Worrying about worry can amplify anxiety, making problems seem larger than they are. By setting a specific "worry time," you reduce the frequency and intensity of intrusive thoughts, helping you focus on solutions rather than spiraling into endless concern. 

Try this simple exercise to take control of your emotions by setting aside specific time to focus on them. Here’s how:

• Choose a Worry Time: Pick 5 minutes each day to focus on your worries.
  • Set a timer for 5 minutes.
  • Reflect on your worries and emotions during the designated time.
  • Write them down when they pop up, and remind yourself you'll deal with them later.
• End and Transition: When time is up, move on and save any new worries for tomorrow.

This approach gives structure to your emotional processing, making worries feel more manageable and less overwhelming. 

Want another powerful technique for worry? Try this 2 minute calm down.