21 www.loubar.org May 2025 Managing Worry with Scheduled Worry Time A Practical Approach to Reducing Anxiety Chibs Okereke Do you find yourself constantly worrying throughout the day? It’s easy for anxious thoughts and fears to creep in, disrupting your focus and leaving you feeling overwhelmed. But what if you could control your worries and contain them within a specific timeframe? That’s where the concept of “scheduled worry time” comes in—a proven technique that helps manage anxiety in a structured and controlled way. What is Scheduled Worry Time? Scheduled worry time is a cognitive-behavioral technique that encourages you to set aside a specific time each day to focus on your worries. Instead of letting anxious thoughts dominate your mind throughout the day, you designate a fixed period to address them. This practice can significantly reduce the mental burden of constant worry, allowing you to be more present and productive in your daily life. How to Implement Scheduled Worry Time 1. Create a worry list Throughout the day, whenever a worry or anxious thought arises, jot it down on a “worry list.” This helps you acknowledge your concerns without letting them interfere with your current tasks. Continue adding to this list as worries come up, knowing that you’ll address them later during your scheduled worry time. 2. Schedule your worry time Choose a specific time each day to dedicate to your worries. This could be in the morning, afternoon or early evening—just make sure it’s a time when you can focus without distractions. Avoid scheduling your worry time too close to bedtime, as this might activate your brain and make it difficult to wind down for sleep. 3. Review your worry list When your scheduled worry time arrives, sit down and review the list you created. Take note of the emotions you’re feeling as you go through each worry. Recognizing and understanding these emotions is a key step in addressing the underlying causes of your anxiety. 4. Problem-solve and develop coping strategies During your worry time, take a proactive approach by brainstorm- ing solutions to the problems causing your anxiety. If necessary, seek feedback from others or research strategies that can help you manage specific concerns. 5. Enjoy your worry-free time Once your scheduled worry time is over, make a conscious effort to shift your focus away from your worries. If some worries no longer bother you or have been resolved, that’s a sign of progress. Use the remainder of your day to engage in activities that bring you joy and relaxation, free from the burden of unnecessary anxiety. The Benefits of Scheduled Worry Time Implementing scheduled worry time can significantly reduce stress and burnout. By confining your worries to a specific timeframe, you can regain control over your thoughts and minimize their impact on your overall well-being. This technique not only helps you manage anxiety more effectively but also promotes a healthier mental state, allowing you to approach your day with a clearer, more focused mind. Managing worry takes time and practice, but scheduled worry time offers a structured and effective way to tackle anxiety head-on. By dedicating a specific time each day to focus on your worries and develop coping strategies, you can reduce the impact of anxiety on your life and improve your overall mental well-being. Start incorporating scheduled worry time into your daily routine, and experience the freedom that comes with reclaiming control over your thoughts. Chibs Okereke is a stress and burnout coach, meditation teacher and accredited mindfulness facilitator. He offers practical mindfulness tools to combat stress and promote balance in today’s fast-paced world. Okereke has conducted over 200 workshops, impacting more than 2 million lives globally. Article reprinted with permission. 31-DAY MENTAL HEALTH CHALLENGE MAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Try several relaxation techniques today to recover and re-charge for the new work week. Make a habit of those that work well for you. Start a dance party with friends or family. Just turn on a favorite song and get moving! Spend time in nature today. People with good nature connectedness tend to be happier. Go on a photo walk, taking photos of things that bring you joy or that make your life feel meaningful. PHYSICAL WELL-BEING Join a WWIL “Move Together” physical activity session today from 1-4 pm ET. Try ballet, boxing, yoga, and more. PHYSICAL WELL-BEING Plan a fun after-work event that doesn’t center on alcohol or make others feel awkward for not drinking. PHYSICAL WELL-BEING How can you get started today improving the quality of what you eat to support mental and physical health? PHYSICAL WELL-BEING Join a virtual group meditation session led by the Mindfulness in Law Society at 3 pm ET every Monday. SPIRITUAL WELL-BEING Pick a new contemplative practice to experiment with to deepen your spiritual well-being. SPIRITUAL WELL-BEING To bolster spiritual well- being today, be fully present to others and look for ways to be of service. SPIRITUAL WELL-BEING Watch a short video of fellow legal professionals describing how they integrate spirituality. SPIRITUAL WELL-BEING Try gatha practice today, which involves reciting short verses to call us to the present moment. CAREER WELL-BEING Do a job-crafting activity with colleagues and discuss how to support each other’s career goals. SOCIAL WELL-BEING Do a bundle of small acts of kindness today for colleagues, clients, friends, and family. EMOTIONAL WELL-BEING Try a short guided meditation or breathing exercise to reset your mind. Make a plan to connect with others next month! CAREER WELL-BEING Make a colleague feel recognized, valued, and accepted today by spotting & celebrating their strengths. CAREER WELL-BEING Try to understand others at work better through perspective taking exercises. CAREER WELL-BEING Add ice-breakers to meetings to foster connection and curb workplace loneliness. SOCIAL WELL-BEING Help curb the loneliness epidemic by reaching out to someone today who may need a check in. SOCIAL WELL-BEING Join in the “Recipes for Connection” campaign by sparking a meaningful connection over a meal today. SOCIAL WELL-BEING Use IWIL’s e-message tool to send a gratitude note today to a colleague, client, friend, or family member. SOCIAL WELL-BEING Organize an activity for volunteers or join a community service project. EMOTIONAL WELL-BEING Recruit a crew to join you in a Sleep Challenge, and make sleep one of your mental health superpowers. EMOTIONAL WELL-BEING Take steps today to strengthen your ties to groups you value. A sense of group belonging is essential for well-being. EMOTIONAL WELL-BEING Take time today to educate yourself about mental illness symptoms and what to do if you spot them in colleagues. EMOTIONAL WELL-BEING Do a mental health check-in by taking a self-assessment, reflecting on the results, and making a plan. Reflect on your values today and how you can better align your life with what’s important to you-- inside and outside work. Seek out a little wonder and awe: Watch a sunrise, visit a museum, or stargaze. Schedule something enjoyable or that matters to you and do it. Such “behavioral activation” supports mental health. Create and listen to a “good mood” music playlist. Share your picks with others and ask for theirs. “One cannot lead a life that is truly excellent without feeling that one belongs to something greater and more permanent than oneself.” -- Mihaly Csikszentmihalyi May 5-9, 2025 4 11 18 25 5 12 19 26 6 13 20 27 28 29 30 31 7 14 21 1 8 15 22 2 9 16 23 3 10 17 24
