Hi Gang :),
This next element of my ‘Mental Health First Aid Kit’ is something that has got me through today. It has helped me for many years with OCD, Anxiety, Depression and Low Self-esteem as it gives me a rest from self-critism and worrying. I hope it helps you too!
‘Worry time’
You know that critical/worrying voice in your head that you seem to have no control over (otherwise known as intrusive thoughts)? You know how it means you end up thinking the negative thought/ worry over and over in your head and you can’t stop feeling bad about it (called ruminating)?
‘Worry time’ helps break this cycle. You postpone mulling over the worries until another time and give yourself a rest. By the time you come to look at the worries, the hope is you will be able to deal with them better!
How does it work?
1.Write down every worry you have during the day down to try and take the worry out of your head. I tend to write it on a note app on my phone.
Dont worry if there are loads and loads of worries or negative thoughts- it does not mean you are broken/ a bad person! Today I wrote down 10 within 30 minutes of waking up- all this proves is how important it is to give your brain a rest from continuous enslaught- no one deserves that!
2.Once you have written the worry down you need to try to stop thinking about it– this is the bit I find the hardest! Things that help me are:
- Distraction (music, drawing, knitting, chatting, cooking, exercise etc)
- Mantras/ Commands to repeat to myself when I start worrying (eg “Save it for worry time”)
- Mindfulness
3.Continue this during the day
4. Set aside a time in the evening to look over the worries (either alone or with someone else who can listen and support):
- Start by discounting worries that aren’t bothering you anymore – Dont worry if there aren’t any easily solved worries initially, it will get easier!
- Work through the worries that are bothering you more. Ask yourself
- Why do I feel like this?
- Eg if I was worrying that ‘No one likes me’, this may be because I have interpreted someone’s silence around me to mean that they don’t like me
- How do I feel about this?
- Often I am actually mad or upset but I project it onto myself as guilt. Check in with yourself to see how you actually feel.
- Why is this intrusive thought wrong?
- Eg for the ‘No one likes me’ worry, I could remind myself of all the friends I have, the positive interactions I had that day and that my self-worth is not defined by popularity or likeability.
- Why do I feel like this?
5. Reward yourself with a treat/ look in your self-care TLC box for dealing with the worries!
Intially postponing worries can be hard but you have got this!
Give it your best shot because it really does help get your brain into good habits and benefit you long term! 🙂
I hope this helps, drop me comments/messages with any questions or thoughts!
RJA xoxo
Brain Storm 