Scheduled Worry Time

It sounds backwards, but it works: give yourself a 15-minute window each day to worry on purpose.

Here is how it works:

• Pick a fixed time, like 5:30 PM
• When a worry surfaces during the day, write it down and say: "I will think about this at 5:30"
• At 5:30, review your list. Many of the worries will have already resolved themselves, and the rest will feel smaller.