Method Description

Exercise:
Worry Time

Robert Leahy, the author of The Worry Cure, suggests starting a habit of writing down our worries throughout the day and reviewing them at the end of the day.


How to do Worry Time


  1. Decide where you will make a note of your worries during the daytime
  2. Schedule 15-30 minutes Worry Time in your diary, avoiding just before bedtime
  3. When you find yourself worrying about things you’ve already made a note of, remind yourself that you will focus on it at Worry Time (you may have to do this repeatedly)
  4. During Worry Time, you might also like to experiment with methods for cultivating your cognitive restructuring skills
  5. Do a weekly review to spot any patterns

Aim to do this for at least one week. Most people who do The Worry Time Exercise for a few weeks soon realise their worries are repetitive and unimportant, which takes their power away from us. People also find that they become better at controlling when and where they experience worrying.
 

Get the book

the worry cure by Robert Leahy
"In this groundbreaking book, Dr Robert Leahy offers new insight, advice and practical techniques for everyone who has ever had a sleepless night. Using the most recent research and his 25 years of experience treating patients, Dr Leahy helps us understand why we worry and how best to defeat it.

In his easy-to-follow-programme, he tells you how to: Identify productive and unproductive worry; Accept reality and commit to change; Turn 'failure' into opportunity; Use your emotions rather than worry about them.

Combining stories from his practice with unique approaches to reducing worry, The Worry Cure is an essential companion for everyone who is anxious."

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