How to use worry time
Worry time is a technique that limits worry to a short, planned window.
It can help reduce rumination throughout the day.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open the Anxiety ToolkitPractical steps
Set a short window
Choose a 10–15 minute slot in the afternoon.
Write worries down and return to them only during that window.
End with a next step
If action is possible, write one practical step.
If not, write “not solvable today” and close the list.
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Stress reset routine
A short routine for calming the body and mind.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Grounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Panic: what to do first
Immediate steps to steady the body during a panic spike.
Quick FAQs
Does worry time stop all worry?
No, but it can reduce the amount of time you spend in worry loops.
What if worries show up at night?
Write them down and return to them the next day.
Can I do this daily?
Yes, short and consistent windows work best.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.