How to Worry More Effectively

Want to decrease the amount of time you spend worrying? Dr Nicola Barclay, University of Oxford Sleep Scientist, and John Tuton, Mammoth Founder, discuss how scheduling “worry time” can help you develop control over the frequency and timing of your worry.

JT: If you have dedicated worry time, as you spoke about that, how does that look like? How do you do it? Do you take yourself to another space in the room. Do you put your headphones on? How does that look for you

NB: Well, for me, I’m like you. So I find myself a complete worrier. And I could worry all day long if I gave myself that opportunity. Intrusive thoughts come into your head very frequently. And, you know, we’re trying to multitask a lot more than ever now, you know, managing families, managing work, managing the household, managing grief, you know, you name it, we’re multitasking excessively. And all of these new changes that we’re experiencing need us to worry about or require us to worry about them.

And that can be exhausting and draining if we’re doing that 24/7. So actually, if we then say, OK, for half an hour or not even that long, 10 minutes, you’re going to really dedicate 10 minutes to worrying about a particular problem and then just forget about it, you know, and then you can allow yourself another 10 minutes later on in the day, ideally go into a separate room, dedicate some time and some space. I guess in a sense, this could be a part of a little bit about mindfulness, although with mindfulness meditation, we don’t want to be thinking. So, this could be a worry time prior to your mindfulness state.

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Watch the full interview here.

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