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The "worry time" strategy is to allow circular thoughts to occur, but in a controlled manner. By simply having a process in place for dealing with worries, it may help you put your mind at ease.
The first step is to ask yourself "is there anything I can do about this worry?". If your answer is:
In a "worry session" you are allowed to worry about whatever you want. There are no constraints. Plan a 15 minute worry session for a time you know you will not be busy. When you notice your worry coming up at other times, postpone it until your scheduled worry session. Think to yourself "I will worry about this later", and know that you actually will.
Hopefully, a worry session will end by itself when its time is up. Worrying is hard work, and when you intentionally try to worry you may exhaust yourself. However, this will not always be the case. Sometimes you will get caught in a seemingly endless cycle of rumination. When this occurs, try to break the cycle by refocusing your attention on the moment. This can take practice. One way is to find an activity that completely absorbs you and is incompatible with worrying. Everyone is different, but one of the following may work for you:
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