“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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