How Does “Worry Time” Work?

When you cannot change your worry into something solvable and continue to worry many of the time, it may be better for you to limit your worrying time to a fixed but short period of time. In this way, you can shorten the time you spent on worrying so that you can free your mind to focus on other important things.

  1. Being late to my exams…
  2. Can’t sleep before exams…
  3. Stomach rumbling during exams
  1. When you begin to worry, write them down. Remind yourself that you can worry about them in your "Worry Time". Then bring yourself back to the present moment, such as what you are doing, or your senses, such as the coolness of drinking water.

  2. Repeat the above steps when you have new worry.

  3. Choose a fixed period of time each day for “Worry Time” which lasts for 10 to 15 minutes, but not before bedtime. Focus your attention on the worries you have written down and try not to be disturbed. When time is up, stop and throw away the list.

  4. Write down your worries again when they come up again and repeat the above steps.
Emotional Health Tips, Student Health Service, Department of Health