"Worry Times" for Worry Warts

Hi there,

'Tis the season of midterms, family gatherings, parties, and much more.  While the ushering in of the holiday season can be a joyous event for most, it can still be quite anxiety-provoking for some, especially for worriers.  While we all worry from time to time "worry warts", however, may have a form of generalized anxiety where their worries seem to consume most of their day more days than not.  For your little ones who seem worried about more things than not, one helpful method may be to assign a "worry time".  This allows for stimulus control of worries-in other words.  

Here's how to assign a "worry time":

1. Pick a specific time everyday of about 15-20 minutes to review daily worries. This time should be a time that you and your worrier can sit down in a quiet place and review the day's worries. 
2. If worries occur outside of the "worry time", have your worrier write them down in a journal and delay them until worry time.
3. Review the worries at worry time if needed.
4. Review the worries that no longer were worrisome by worry time emphasizing that when we delay responding to our anxious thoughts sometimes they don't seem as bothersome by the end of the day. 
5. Once starting this method, I recommend an additional shortened "worry time" in the mornings and then gradually limiting to one "worry time" at the end of the day. 

Dr. S