Resource: Worry Time |1

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Copyright 2012 eCentreClinic, Centre for Emotional Health, Macquarie University
Resource:
Worry Time

Resource: Worry Time |2
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About Worry Time
Many people find themselves struggling with
worry. People worry about many things including,
whether their symptoms are getting worse, they
worry about their health, their family's health,
their studies, finances, social networks, and the
future.
Many worries have a very real basis and it is
understandable to have worries, especially
when we are experiencing difficult life
circumstances. Worry is a natural response to
anxiety and most people experience some level
of worry.
But, many people also find that their worries can be very unhelpful and interfere with their
ability to concentrate and do what they want to do.This resource provides information about
a practical but proven strategy for managing worry, called Worry Time. Before introducing
Worry Time, let's learn more about worry.

Worry vs. Problem Solving
Sometimes people mistake worrying for problem solving.
Worry is a normal and inevitable part of life. Many people with
low emotional wellbeing find themselves worrying about things
more than they used to.
But, worry is only helpful if it makes us aware of future events
that we can do something about or if it helps motivate us to
prepare for those events.
Worry becomes a problem when:
We worry about things that are very unlikely
We worry about things that we cant reasonably do anything about
All we do is worry without planning or doing anything to help us cope
Worry interferes with what we want to do

This means that there is often a difference between worry and problem solving. Problem
solving is a highly constructive process. Problem solving involves identifying a problem
and thinking clearly about ways of either fixing the problem or things you can do to help you
cope with the problem (see the Resource on Structured Problem Solving). On the other hand,
Resource: Worry Time |3
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worrying is often a circular process, where worst-case scenarios get repeated in one's
mind. Problem solving can lead people to resolve problems and this helps us to become
more confident about our ability to handle life events. But, worrying makes us anticipate the
worst, which reduces our emotional wellbeing.
A good way to test whether you are worrying instead of problem solving is to ask yourself:
Is what I am thinking making me feel worse?
Or, am I thinking about or dwelling on negative things without doing anything to help
myself?
If the answer is yes to these questions then you are probably worrying instead of problem
solving. For example, thinking that you might have a car accident or a fatal illness in the
future are examples of worrying.
If you are worrying, it is often helpful to use Thought Challenging and Problem Solving skills
to look for solutions to help you cope. And, you can use Worry Time to help manage any
remaining worry.

About Worry Time
Worry time is a very simple, but very powerful, skill. Worry Time
involves setting aside a specific time during the day to deliberately
think through your worries in a structured way. For example, some
people will put aside 15 minutes in the morning or 15 minutes once in
the morning and once in the evening for Worry Time.
When you find yourself worrying outside of this time, take note of the
worry (you might want to write it down) and remind yourself that you
need to think it through during your next Worry Time session. Then,
once you have done this, tell yourself that you can refocus your
attention on what you were doing because you will deal with the worry
during Worry Time.


What to do during Worry Time
During Worry Time one thinks about all one's worries in a structured way. You can think
about as many worries as you can fit within the 15 minute session. To help you to keep the
Worry time productive, you can use the Worksheet at the end of this Resource to help keep
notes of your ideas, plans, conclusions, and potential solutions or things you might do or say
to yourself to help you cope. Once your Worry Time is up, you make a note about the
worries you might tackle at your next Worry Time session.

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The key questions people find helpful to ask during Worry Time sessions include:

1. Consider the likelihood of the bad event happening and how much control you
have. Sometimes we worry about things that are unlikely, especially when we are
stressed or anxious. It is also often helpful to recognize the difference between the
worries that you have control over and those that you do not. If you do not have
control over the feared event then ask yourself whether it is helpful to keep worrying
about it. And, if it is about something you can do something about, then use Problem
Solving (see the Resource on Structured Problem Solving) to find solutions for the
event.

2. Consider how bad the feared event would be and your ability to cope.
Sometimes we worry out of habit. We may also over-estimate how bad certain events
will be and under-estimate our ability to cope even if they are bad. So, ask yourself
whether the worry is actually important or if you are worrying more out of habit.

3. Consider if you will be worrying about the event in the future and look at the
costs and benefits of worrying.We all get stuck in the moment and sometimes this
leads us to worry about things that, in the grand scheme of things, arent that
important. We may also believe that worry is helpful. So, try asking yourself whether
this is something you will be worrying about in 1 month, 1 year or 5 years time. Also,
consider the costs and benefits of continuing to worry.


There is a Worry Time Worksheet at the end of this resource


Important Points About Worry Time
People who struggle with excessive worry often experience physical symptoms such as
muscle tension, upset stomachs, concentration and sleep difficulties. Sometimes people will
also notice an increase in anxiety. This is understandable as Worry Time means focusing
intensely on your problems.
Given this, it is important to:
Avoid scheduling Worry Time too close to bed time in case you experience
difficulty winding-down and relaxing.
Use the strategies in this course to manage your symptoms, e.g. thought
challenging, controlled breathing, physical exercise, etc.
Use an engaging task after Worry Time to distract yourself. And, if your worries
come back, keep reminding yourself that you will think about it in the next Worry
Time session.


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Summary
Worry is a normal human reaction to anxiety. Worry Time is a practical and proven strategy
for managing excessive worry, which can help people to control their worries and make sure
any worry they have is helpful.

Worry Time works best when it is combined with the other skills taught in this Course.

Good luck!
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Resource: Worry Time |6
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Worry Time Worksheet

My Worry Is:
Step 1: Consider the likelihood of the feared event and how much control you have.

Step 2: Consider how bad the feared event would be and your ability to cope.

Step 3: Consider if you will be worrying about the event in the future and look at the costs and benefits of worrying.


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