Are you sure?

Clicking delete will result in the loss of your data. It is impossible to reverse this action.

(or)

To receive the attachment, please provide a valid email address

  • Brain Dump
  • Thought Diary
  • Worry Time
  • Today's Anxiety Entry
    • The Anxiety Letter
    • Breathing rate record
    • Love & Gratitude Log
    • Journal Prompts
    • Reflecting
    • Self Management Plan
    • Journal prompts for anxious days
    • Journal Prompts
    • Journaling Prompts

    Worry time

    Created At

    Worry Time

    WORRY TIME:

    • • SAME PLACE (NOT YOUR BED)
    • • SAME TIME ( IN THE EVENING, NOT TOO CLOSE TO BED TIME)
    • • SET A TIMER - LIMIT YOUR WORRY TIME TO NO MORE THAN 15 MINS
    • • KEEP AT IT! PRACTICE

    HOW TO:

    • 1. DURING YOUR DAY, WHEN YOU NOTICE A WORRY - PRESS 'PAUSE' & POSTPONE YOUR WORRY UNTIL YOUR 'WORRY TIME' LATER ON. YOU MIGHT LIKE TO BRIEFLY JOT DOWN THE THOUGHT TO REFER TO LATER.
    • 2. IF THE WORRY CONTINUES TO SURFACE, USE YOUR GROUNDING TOOLS TO STAY IN THE PRESENT MOMENT & STAY FOCUSED ON YOUR DAY. DO SOMETHING TO LOOK AFTER YOURSELF.
    • 3. WHEN YOUR 'WORRY' TIME ARRIVES - BEGIN TO PROBLEM SOLVE & CHALLENGE YOUR WORRY. USE THIS WORKSHEET OR YOUR 'WORRY DIARY' TO HELP YOU.
    • What was your worry?
    • Were you able to press pause & postpone it? How did you cope?
    • Is it still a concern? What could you do about this worry?
    • What did you learn by pausing your worry?
    Worry Time Rate

    WHAT TYPE(S) OF UNHELPFUL THINKING STYLE COULD THIS BE? E.G. CATASTROPHIZING, FUTURE PREDICTING ETC.