Human beings are natural problem solvers, it is one of our greatest strengths. However, for many of us, this strength can turn into “overthinking” when we begin to imagine worst-case scenarios. This constant mental loop of “what-ifs” creates high levels of anxiety as we try to prevent disasters that haven’t even happened yet.
If you find yourself stuck in a cycle of worry, we recommend a technique called Scheduled Problem Solving.
The 15-Minute Worry Rule
Rather than worrying all day, allocate just 15 minutes of your time each day to sit down with a pen and paper and work through these five steps:
- Identify the Worry: Write down exactly what is bothering you.
- Real vs. Hypothetical: Is this a problem you are facing right now, or a hypothetical one? (Tip: If the thought starts with “What if…”, it is likely hypothetical).
- The “Letting Go” Filter: If the problem is hypothetical or imagined, acknowledge that there is nothing you can do about it at this moment. While your mind thinks it is “preparing” you, it is actually just draining your energy.
- Create an Action Plan: If the problem is real and current, ask: What needs to be done, when, and how? If it requires immediate action, do it now.
- Schedule it: If the action can’t be taken until later, put it in your calendar or to-do list. Once it is scheduled, your brain no longer needs to “remind” you about it.
How to Actually “Let Go”
We know that letting go is the hardest part. When a worry resurfaces outside of your 15-minute scheduled time, try these “circuit breaker” techniques:
- Change Your Environment: Physically move to a different room or step outside. A change of scenery often leads to a change in thought.
- The Three-Breath Reset: Take three deep, slow breaths. On the exhale, say to yourself: “I have a plan for this,” or “I can let this go for now.”
- Use a Pattern Interrupter: Distract your brain with something lighthearted. Even singing a well-known song (like “Let It Go”) can break the tension and signal to your nervous system that you aren’t in immediate danger.
- Redirect: Remind yourself: “I’ve already done my problem solving for today. I will look at this again tomorrow at [Time].”
If you are having trouble implementing planned worry time then get in touch and schedule an appointment today. We can help you understand the role worrying has had in your life and break unhelpful patterns.
