Designated Worry Time

In my last blog, I wrote that I had a mole removed to see it was melanoma. I got a call from my dermatologist that it had atypical cells, but wasn't skin cancer. I was relieved and had been trying to remain calm about the whole thing as best I could. I don't know if this is due to the bipolar disorder, but whenever I get stressed, it immediately effects my sleep. I have trouble falling asleep, and then I wake up several times throughout the night. I usually wake up early and can't go back to sleep. I try my best not to get stressed, but by my nature I'm a worrier.

So, it was interesting when the moderator of our bipolar support group, Alicia Brosse, handed out a sheet about worrying. It's called Designated Worry Time (DWT), and with this process, you set aside time one or two times each day to worry. Here's how it works.

In DWT, you "worry to death" one worry before moving on to the next, rather than jumping from one worry to another. This complete immersion into your worries generally leads to habituation - the anxiety you feel is likely to peak and then decline during your DWT, and after practicing DWT for several days, anxiety may even be replaced with boredom.This helps limit worry to one part of the day so that it doesn't interrupt other times such as at night when you are trying to fall asleep.

Part 1: Designate Worry Time

1. Pick 1-2 times a day and dedicate 10 minute to worrying.
2. Set a timer for 10 minutes. During your DWT, JUST worry. Do not problem-solve, plan or try to reassure yourself.
3. Ask yourself what you are worried about. Really worry about what comes to mind. Stick with it. Ask yourself  "what about this worries me most? What's the worst that can happen?" Imagine the worst possible outcome. Before moving on to the next worry, ask yourself if there are any other concerns related to this worry. If not, you can move on to another worry. Repeat this step until the end of your DWT.
4. If you run out of things about which to worry before the timer goes off, repeat the worries you already worried to death. It's important to keep at it for the entire 10 minute period.
5. At the end of your DWT, you may want to take a few ddep breaths, paying attention to each breath, and then shift your focus to an activity in the present moment (e.g., make dinner, engage in conversation, do some work.

I'll finish the DWT steps next blog, but this can get you started if you want to give Designated Worry Time a try.

Source: Alicia L. Brosse, PhD LLC (www.bouldercbt.com)