Designated Worry Time Part 2

The other part of Designated Worry Time (DWT) is to notice when you are worrying, and delay worry to your next DWT. You can think about the topics of your worry, as long as you are planning or problem-solving and not just worrying. When you are worrying, first validate, and then delay. It might look something like this: "Oh, there is worry [noticing]. I can absolutely worry about this [validate], and I've set aside time to do so. I'll worry about this at 6:15 in the evening [delay]." Or if you've had your DWT already today, you can delay it till tomorrow. You can repeat these steps as often as needed, even if just minutes apart.

DWT was initially designed for people with chronic worry (called generalized anxiety disorder). However, it can also be used if you only tend to worry at one time of day. It usually happens when going to sleep or the middle of the night. Since we often are busy during the day, we tend not to think of our worries until getting into bed when there is less mental activity. This is when the mind often wants to run rampant, but we can remind ourselves that we'll give our mind the opportunity to worry tomorrow.

Although developed specifically for worry, you can use DWT for non-worry mental activity that interferes with our quality of life. For example, if planning, problem solving, or fantasizing become overwhelming, you can set aside time to have "designated planning/problem solving/fantasizing time."

Just a note. There is a difference between worrying and ruminating. Worry is about the future; ruminating is about the past. While DWT leads to satiation/habituation, ruminating begets more ruminating. Do NOT use this strategy to ruminate about the past. It's okay to think about a past event, but then focus on the future consequences, don't replay the past even again and again. If after several days of DWT you feel much worse, there's a good chance your are ruminating.

DWT is most effective when practiced daily over a period of time (weeks, not just days). Some people who benefit from DWT can move on to using it only as needed, but when you start, try to do it daily, even if you aren't particularly worried on a given day.

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