Why you need to schedule your stress

All day, every day: It’s a stressful time. All you may want to do is push your worries away, but if you really want a sense of control You have to deliberately work on them.. To achieve this, set aside a designated amount of time to do nothing but stress. Here’s what you need to know about taking an effective “break of anxiety” and why it’s the right technique for you.

Why you need to specify the time to worry

Indeed, it sounds counterintuitive to be devoted to all the thoughts that are causing the conflict. Isn’t it a spiral recipe?

The idea behind a designated anxiety break is not to succumb to all the stress, but to focus your anxiety time on some kind of productive “session”. Stressful thoughts find ways to invade and confuse your daily life. By scheduling another time chunk to deal with all of them, you can focus on other things throughout the day.

It’s all about stressing more effectively. For example, it’s like jumping straight into cold water instead of going in and out of the water little by little at a time to torture yourself.

I would like to emphasize that your worry break is not just a horrifying 15 minutes when your anxiety is taken over, and you are expected to snap out when the timer expires. Instead, your goal is to identify and address each of your concerns, and hopefully lead to some sort of action plan to help you regain control of your day. prize.

How to set a worry break

As long as you really stick to it, the first step is the easiest: choose a stressful time. Mark it on your calendar, set reminders, and don’t bail yourself. First, cut it once a week for about 15 minutes.

When your scheduled anxiety break rolls, it’s time to stress. But tThe important thing is to put stress constructively.

Express your worries in words. It’s difficult to write them down in a list format, but from a point of view it’s a good practice.It helps to take the abstract, overwhelming emotions of the surroundings Transform each stress item into something that bothers you at a more specific (and manageable) level.

Then spend some time on each item in the list. Circle what is on the surface under your control. for example, “The purpose of my lifeIs a bit too abstract to tackle in this 15-minute session. however,”Make time for my familyIs a starting point for creating a working solution. Try brainstorming some possible solutions for each stress item.Ask for help” Also “Schedule a night on the right date.. “

Not all sources of stress have a working solution. In fact, the lack of an obvious solution is probably the cause of many of your stresses.In this case, the coping strategy is also important. As a “solution”. Find out how to manage your stress, Like the 15 ideas listed here..

Questions to guide your worry break

Here are some guide questions to ask yourself as you are accustomed to paying attention to your stressful thoughts:

• Is this worry within my control?
• Which aspect of this concern is within and / or out of my control?
• What mental hangs exacerbate this stress?
• How do you approach this if you have no time and resources limits?
• What’s in the way for me to overcome this hurdle?
• What do you think about this stress?
• What is the ideal result in this situation?
• What is the first step I can take?

All of these questions are a starting point for brainstorming action items and coping strategies. It is important to reflect your thoughts and deal with them. Their power to invade your heart will only grow stronger..

Remember that your goal is to be stressful Constructively

The biggest mistakes you can make in a worry break are (1) not brainstorming your action plan and (2) not following your action plan. Remember that your goal is to turn abstract overwhelming worries into bite-sized solutions. If you’re having a hard time holding yourself accountable, loop to a trusted friend who can check in the status of your action plan.

Last note: When time runs out, Force yourself to switch gears.. Unless you’re actually creating an action plan, you don’t want this few-minute break to turn into a one-hour spiral. Remember that you scheduled another worry break on your calendar. However, in the meantime, you can focus your energy on other things.