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Worry Postponement Technique
Find out how scheduling time for worry can help reduce stress and free up mental space.
Learn how to set aside your worries until later, giving yourself a break from overthinking.
What is Worry Postponement? Worry postponement is about setting aside time later in the day to think about your worries instead of focusing on them right now. It’s a simple way to break the habit of worrying all day long. How Does It Work? Instead of trying to solve every worry immediately, you postpone them until a “worry time” you’ve set up. During the day, when a worrying thought comes up, you tell yourself, “I’ll deal with this later.” Then, during your scheduled worry time (10-30 minutes), you can think about the worry if you still feel the need to. Often, by the time you get there, the worry will seem less urgent or may even be forgotten. Why Postpone Worry? Worrying throughout the day wears you down, leads to stress, and doesn’t help solve problems. By postponing your worries, you give your mind a break and allow it to process things naturally. This can help reduce anxiety and prevent overthinking. How to Practice Worry Postponement: 1. Notice the Worry: When a thought that triggers worry pops up, recognise it. Say to yourself, “This is a worry, but I’ll think about it later.”2. Set a Worry Time: Choose a specific time and place for worrying each day, maybe in the afternoon or evening for 10-30 minutes.3. Move On: Once you’ve postponed the worry, continue with your day without dwelling on the thought.4. Worry at Your Worry Time: When it’s worry time, review the things you were concerned about. You’ll often find that many worries don’t need as much attention as they seemed to earlier. Common Mistake: Suppressing Thoughts Worry postponement isn’t about pushing worries away or trying to block them from your mind. It’s about deciding to handle them later. Trying to suppress or get rid of thoughts only makes them stronger. Instead, acknowledge the worry and simply set it aside for later. Benefits of Worry Postponement • Reduces stress and anxiety• Helps you regain control over your thoughts• Frees up mental space during the day• Improves problem-solving skills by tackling worries at the right time Example: • Postponing Worry: “I’m worried about my health, but I’ll save that for my worry time later today. Right now, I’ll focus on my work.”• Suppressing Worry (What Not to Do): “I can’t stop thinking about my health, and I need to push this thought out of my mind!” Remember: Worry postponement works when you acknowledge your worries and decide to delay your response to them until later. It doesn’t work if you try to avoid the thought altogether.