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Today we are talking about Need of the time "Hental Health"

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Scheduling worry time

Mark Twain said, “I've had a lot of worries in my life, most of which never happened.” Thinking is valuable however worrying does not come under its category. There is a clear difference between both; one leads to constructive ideas whereas the other leads to destructive thoughts. The problem is we cannot stop worrying in life. What else can we do about it? There is a well-researched mechanism termed Cognitive Behavioral Therapy (CBT) which is used to help people suffering from stress, depression, anger and anxiety. It helps in its management by scheduling a particular time of a day for it.

How to drop negative thoughts immediately..?

In this therapy, an individual is supposed to immediately drop their negative thoughts by reminding himself that there is a specified time and he will think about it when that time comes. It has been seen that when we drop worrying thoughts by telling ourselves that there is this particular time (suppose 4 PM) where we would sit and ponder upon this problem, usually when the time arises, the worry is gone. We go through so many worrying thoughts throughout our day that if we specify any particular time, most of these worries would vanish. They would not be back even if we try to remember them though they were present in our mind that day.

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Useful Trick

Scheduling the worry time would not stop us from worrying but this trick would shrink the time we spend on it. As Nick Wignall once said, “Deliberate Worry is the practice of consistently making time each day to acknowledge your worries externally, and if necessary, make specific plans for addressing genuine problems.”
It’s a 3 step procedure that includes Recognition, Postponement, and Re-engagement. In the first step of this cognitive-behavioural approach, an individual must recognize when they are worrying too much, in the second step they must tell their brain to stop worrying temporarily as there is a particular time they have exclusively saved for this purpose and in the final step they must try to re-engage with their worry on that particular time in order to think about its solution.

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How this Therapy Works ...?

This therapy not only helps in reducing the overall time spent on worrying but also helps to solve problems rationally. It helps individuals to gain back the lost control of their minds and then re-start their search for a better alternative. A person is not able to think clearly while worrying, they switch between different alternatives and it leads to further problems. The mind creates problems that are not even there for real due to overthinking that’s why this therapy works by letting people think about their problem when they are relaxed and mindful of their present condition enabling them to become resistant towards anxiety and confusion.