Worrying on purpose with the "worry time" technique

My laptop is constantly operating with 20 tabs open all the time. My brain is no different. Yes, I can shut down my laptop but I obviously can’t shut my brain. Did I submit that assignment? Did I reply to that email sent to me?2 days ago? Does so-and-so hate me? With presentations, assignments and zoom calls my mind is constantly bursting with these thoughts which may be worries, some random stuff or probably some to-do-list. The more I try to sink in these little worries, the more perennial they become. Trying not to worry about stuff just doesn’t work.?

To primarily deal with this I came across this radical idea -??“The Worry Time”

You basically put some time aside everyday to worry so if you have 20 minutes of dedicated “worry time” every day, the rest of the day is a worry free zone. During your worry period, feel free to list your worries, or, ideally, take steps if your concerns lend themselves to problem solving. In case a worry thought comes into your mind in the worry free zone you simply jot it down on your phone or a post-it-note to ponder over it in the "worry time". In simple words, you’re training your brain to knock over all your worries and concerns at a set time. You can call it a brain dump too! The method teaches you to contain all your worries to the designated time window only. The idea is to clear away your slate, set all other thoughts aside, and give complete attention to your worries in that particular span of ten minutes.?

How to make the most of your “worry time”?

In the span of 20 minutes or so which is your “worry time” you come back to all your problems and worries you’ve written down during the day. For each problem just ask yourself one question:?Can I do anything to control or get over this worry??If the answer is yes, accept it, break the problem down into smaller pieces, and start making a plan to deal with it. Don’t hesitate to ask for help if needed. If the answer is no, ask yourself if the worry is even worth my time and energy or could I let it go??

How does this work?

The entire concept of “worry time” helps us shift our emotions when we think of the problem.?And, in my experience, by the time you get to the "worry time window," you realise you can't remember everything you were worried about because it wasn't that important in the first place! According to studies, it may take a few weeks for it to take effect, but it does because worrying can be gruelling and emotionally draining! As a result, by devoting a specific amount of time to these thoughts, you are limiting the amount of energy you spend on them! You can still overthink about things that bother you, but you don't give your thoughts the power to take up all of your brain space at all times. Our worries are valid, and we are allowed to feel them. Don't put pressure on yourself to solve them during that time, but it's fine if your mind naturally wanders there.

Everyone worries from time to time. It is normal and very much a part of our lives. In fact, it’s a mechanism developed by our brains to keep us safe. But often “normal” worry becomes excessive when it starts interfering with our daily lives. Just tell yourself, “I’m going to let go of this worry and focus all my energy on my work until it’s my scheduled worry time again.”?

Let’s close the 20 simultaneous tabs in our mind, slow down, and savour the present. The only gift we have is this very moment. Whatever the future holds, we’ve got this!