Taking action despite anxiety · worksheet 02
You don’t have to worry all day long. You can give your worries an appointment a little later, at a time you choose.
Before you start
- What it is for: To spend less of your day worrying, by grouping your worries into a short, chosen slot.
- 5 minutes to set the appointment and 15 minutes a day for the appointment itself, for one or two weeks.
- Choose a time that isn’t close to bedtime and a place that isn’t your bed.
- You are not trying to stop worrying: you are just postponing the worry to its own time.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
See how many worries still mattered at the appointment: often, many have lost their importance. It is proof that you can put a worry off until later.
If you find it hard
If you forget the appointment, set an alarm. If the slot makes you anxious, shorten it to 10 minutes and plan something pleasant straight afterwards.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Reduce the time spent worrying during the day by grouping it into a short, fixed slot, and learn that a worry can be put off until later.
Worries that take over the day (generalised anxiety), difficulty falling asleep because of thoughts. Duration: 10 min to introduce; a daily 15-min slot for 2-3 weeks.
References
Borkovec, T. D., Wilkinson, L., Folensbee, R. & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247-251.
Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163-206.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
