Anxiety, worry and panic are something that we all feel; especially during these chaotic times and while living in New York City (NYC).
Over excessive thoughts and concerns flood our internal monologues; which can decrease our concentration, decrease our feelings of happiness and self-esteem throughout the day and make it more difficult for us to handle problems in the moment.
How do we control these thoughts when they feel so out of control?
First, it’s really important to validate yourself and be compassionate and nonjudgmental. Thoughts race, worries run wild, and that’s okay. Instead of trying to repress them, let’s practice accepting them!
Controlling anxiety by scheduling worry time can be an important part of learning to love our worries and contain them!
When we schedule worry time, it is simply choosing a time of the day or week where you can sit and worry about all the things that normally would be very intrusive during the day!
How do we schedule worry time for controlling anxiety?
- Find a time of the day or week where you can sit for an extended period of time and just think – or write!
- Set your timer! You can set it for whatever time you might feel you need. It could be 1 hour, 2 hour or 5 minutes! Whatever works for YOUR schedule.
- Worry, worry, worry, plan, plan, cope ahead!
- Once your timer goes off, STOP!
- Put away your pen, thoughts and worries for the next worry time!
But what if I want to worry before my schedule worry time?
Make a mental note, or write it down for yourself. Then remind yourself that you are going to be able to worry during your worry time and it’s not effective for this intrusive thought to take your attention away from the present.
Remember: Practice makes permanent!
It might be hard to stick to the timer at first, or make a mental note of worries for later. However, keep at it! Practice makes permanent and it’ll take some time to get the hang of things.
As Gandalf the Grey famously said:
“All we have to decide, is what to do with the time that is given to us.”
