Worry time is a 15 to 30 minutes practice that includes venting out loud or journaling everything that bothers you.
What The Studies Show
Writing down worries as well as thinking through the worries helped participants in one study calm down. Another study showed that students with purposeful routines worried less.
Plan Your Worry Time
Decide when it suits you best to have worry time. You can set aside up to 30 minutes in the morning or before going to bed. If starting with five minutes of worry time is all you can commit, it’s totally okay. The purpose is to make this something you can complete every day.
If you like handwriting, get yourself a special notebook and pen so it feels enjoyable each time you sit down for these exercises. If you prefer typing, there is an app you can use. Talking through worries out loud is another option— just make sure you feel comfortable if someone else is in the room.
Worry Diary
There are multiple ways to journal. You can just write down everything that comes up in your mind during the worry time or use a structure. Here are a few examples:
Source: NHS
Source: Think CBT
To close the worry time, focus on the present. Do a quick breathing exercise or turn on an audio guide for meditation. Maybe, you consider a supplement to ease your anxiety.