“Worry Time” 1. Schedule a time every day (not close to bedtime) when you can devote 15-‐30 minutes to allowing your worries and concerns “run-‐freely.” It is helpful if this is scheduled for the same time every day (for example, just before dinner). 2. During your scheduled “Worry Time”, allow yourself to worry about whatever comes into your mind, labeling your worries as with “Good Worry” or “Bad Worry.” a. “Good Worry” includes things you can control. b. “Bad Worry” includes things you cannot control. 3. Write down your thoughts below and problem-‐solve around things you can control. 4. When worries surface in your mind at other times (particularly around bedtime), calmly put them aside and say to yourself “I will think about that during Worry Time.” Also, some people find it helpful to keep a pad of paper by the bed to jot down worries that pop into their minds while trying to sleep. This makes it easier to let go of the worry because you know you will remember it and be able to devote time to it during worry time the next day.
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