Worry Postponement (Part 2)
/Worry Postponement is an effective tool that can be used in two general ways. The first is if you worry chronically about the same things. In this case, designate a 10-20 min time period to think about it each day. During this time, gently remind yourself that worry isn’t helpful and aim to find solutions instead. You’ll still start to worry, but when you do gently remind yourself that you will think about this at your designated “problem-solving” time (e.g., commute home, during your shower) and apply your favorite coping strategy, it will likely be brief. As your worry habit lessens, take weekends off. You can ween yourself to just 1-2 days/week or may find that you need less and less time for your problem solving time.
Another way to utilize worry postponement is when there is something in the future you are worried about. For example, maybe it’s St. Patrick’s Day and you are already worried about a visit with your boyfriend’s, girlfriend’s, or spouse’s parents on 4th of July weekend. Consider when you will start preparing for it. Let’s say that you think it will be about 2 weeks prior. Find the date on the calendar and write on that date “prepare for visit” and then anytime you begin to worry, gently remind yourself that you’ll start preparing on June 20th, for example. Soon you’ll find yourself worrying about this very little.