Set aside worries for a planned time with a simple CBT worry postponement handout that shows how to create a daily worry period, note intrusive thoughts briefly, refocus on the present, and return to concerns later if they still matter.
This Postpone Your Worry CBT handout for anxiety is designed to help adults and older teenagers understand a structured way to respond when worries keep appearing during the day. It explains the idea of worry postponement in accessible language, making it suitable for guided self-help, counselling sessions, CBT-based support, or personal reflection at home.
The resource sets out a practical routine for noticing a worry, recording it briefly, choosing not to engage with it straight away, and reviewing it during a scheduled worry time. It can be used alongside worksheets, wellbeing plans, anxiety management resources, or session notes, giving users a simple prompt they can return to when anxious thoughts, rumination, or generalised worry interrupt study, work, sleep preparation, or daily responsibilities.
- Use in one-to-one sessions to introduce or reinforce the worry postponement technique.
- Print as a take-home reminder for clients, students, or family members practising worry time.
- Keep with a notebook or planner to support a consistent daily routine.
Clear wording and a step-by-step layout make the handout easy to discuss, annotate, or revisit between appointments. It does not require specialist materials and can be used as a downloadable, printable guide for building a more deliberate response to worry. View or print the handout to support practice in lessons, therapy sessions, home learning, or everyday self-management.
