1. How to Use 30 Minutes to
Stop Worrying
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2. TITLE / How to Use 30 Minutes to Stop Worrying
Worry can derail an entire day if you let it. But did you know you had the power to
stop it in just 30 minutes of your time, freeing up the rest of the day to really live
your life? The answer is more straightforward than you think.
When you become accustomed to worrying, you gain a constant stream of negative
feedback and information in your brain. It's like leaving the TV on to a channel
designed to inform you of every worst-case scenario, only personalized to make all
those dire predictions all about you.
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3. TITLE / How to Use 30 Minutes to Stop Worrying
Doesn't sound like much fun, does it?
But by designating 30 minutes every day for worrying and allowing yourself to worry
only during those 30 minutes, you gain back your day and your life simultaneously.
You start by setting a 'worry time.' Once you have this half-hour firmly in place (put it
on your calendar if you need to), you can start kicking every worrying thought to the
curb. You tell it, 'later." and then refuse to let it near you again until it's your
designated worry break.
How do you do this? Try these quick steps:
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4. TITLE / How to Use 30 Minutes to Stop Worrying
Pick a Time
Grab a half hour when you're not going to be busy. Be careful not to pick one too
near bedtime, though, as it might interfere with your ability to sleep.
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5. TITLE / How to Use 30 Minutes to Stop Worrying
Become Conscious of Your Thoughts
Every time you have a worrying thought, tell it to go away until later. If it helps, jot
the worry down somewhere, so you have a list to look at during your break.
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6. TITLE / How to Use 30 Minutes to Stop Worrying
Use a Timer
Worries can very quickly take over as much time as you give to them. By setting your
timer to 30 minutes, you're keeping control of just how much time you're going to
spend worrying.
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7. TITLE / How to Use 30 Minutes to Stop Worrying
Record Your Thoughts
Either write down your worries as you think about them, or if you like, journal about
your thoughts during this time. Be as detailed as you like. This might also be an
excellent time to examine your worries, to figure out if there's a recurring pattern or
theme. Dig down into the heart of what's really troubling you.
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8. TITLE / How to Use 30 Minutes to Stop Worrying
Stop When the Timer Goes Off
At the end of 30 minutes, you're done. Any new worries now have to wait until
tomorrow. Close the journal, throw away the paper, do what you need to close off
the worrying for the day.
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9. TITLE / How to Use 30 Minutes to Stop Worrying
Repeat
Do every one of these steps every single day for at least two weeks. Why? Because it
takes time to form a habit, which is what you're really trying to do here.
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10. TITLE / How to Use 30 Minutes to Stop Worrying
In the end, you'll be amazed at how much freer you feel when you realize you don't
have to worry all day long. You'll sleep better at night and be much more productive
during the day. Not bad for an investment of only half an hour.
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