copeswipe

    copeswipe

    Anxiety
    🌱 Practice

    Worry Time Scheduling

    Anxiety illustration

    Designate a specific 15-minute window each day for worrying, and postpone worries until then.

    Why it works

    Paradoxically, giving worry a time slot reduces its power. Your brain learns worries can wait, breaking the constant rumination habit.

    Step 1

    Choose a 15-minute window today for your 'worry time' (not before bed).

    copeswipe has dozens of free, evidence-based coping skills for anxiety, panic, stress, sleep, and low mood.

    Explore more coping skillsLooking for a therapist? Find clinicians who use copeswipe

    In crisis? Call or text 988 (Suicide and Crisis Lifeline), or text HOME to 741741.