Often we can become fixated on a worry, thinking that we can resolve a problem by continually going over it in our mind. Unfortunately, this can often have the opposite effect resulting in increased anxiety. Worry postponement is a technique you can use to help break this cycle.
Notice and write down
Notice when you are having a worrying thought. Write your worry down, perhaps in a notebook, on a post-it note or on your phone.
Schedule
Pick a time in the future and schedule in a worry time (avoid scheduling this time right before you go to bed). It can be reassuring to add your worry time to your calendar/diary so you are not worrying about forgetting it.
Refocus attention
Now try to let go of your worry. This can be challenging at first, but remember you have the opportunity to return to your worry when you are in a better position to address it. Refocus your attention on the present moment and the activities you are involved in.
Worry time
During your scheduled worry time revisit your worries one by one. You may wish to ask yourself:
• How truthful or helpful are my worries?
• Are my worries hypothetical or actual worries?
If they are actual worries address them using a problem solving approach. Often your perspective will have changed and they will no longer seem so troublesome. Try to restrict your worry time to around 20 minutes.
23-63 © RNOH
Date of publication: October 2023
Date of next review: April 2025
Author: Psychology Department
Page last updated: 17 April 2025