The “Try a Worry Time” exercise gives anxious thoughts a named slot later in the day, rather than letting every what-if interrupt the present moment. It is a simple printable anxiety coping tool for teenagers and adults who want a clearer way to postpone worries without pretending they do not exist.
A planned worry period can help create a boundary between an intrusive thought and the rest of the day. This one-page anxiety worksheet explains how to choose a 10 to 15 minute worry time, write worries down as they appear, and remind yourself that you can return to them later.
The page sets out four clear steps: pick a time, note each worry when it arises, use a postponement statement, then review the list during the chosen worry time. At that point, the person is prompted to decide which concerns need action and which can be let go.
Useful prompts include “Not now, later” and “I can hold this without carrying it all day.” A small Worry Time notebook area provides spaces to write the date, start time and end time, making it suitable as a print-and-use anxiety management sheet or a visual reminder in a journal.
Teenagers, adults and older children who repeatedly get caught in what-if thinking may find it helpful for home practice, counselling sessions or between-session CBT work. It is particularly suited to people looking for a worry time worksheet, anxiety postponement exercise, overthinking tool or practical way to manage repetitive anxious thoughts.
