What Are Worry Windows and Why You Need To Have One?

“Are you worried?” Of course you are! Everyone is. That is the only democratic thing about our world. Rich, poor, powerful, powerless; no matter who you are, you are worried.

You can worry about your loved ones, your job, your education, your finances, your health, the climate, the future… the list simply goes on. This constant habit of worrying results in hypertension, stress, anxiety, and other similar problems.

1.28 billion people between the ages of 30 and 79 suffer from hypertension worldwide. 46% of adults don’t even know that they suffer from the condition. Over three in five people suffer from stress disorders, and close to 100 million people are riddled with anxiety. Are you worried about worrying now?

But how do you stop worrying if it is so bad for you? Here’s the kicker: you can’t. There are simply too many things to worry about, and becoming a monk is not an option primarily because we don’t have a Ferrari to sell.

But we can manage it, though! If that’s why you opened the article, here’s a lesson on how you can better manage your worries.

This shouldn’t come as much of a surprise, but constantly being in a state of stress is terrible for your mental and physical health. When you experience incessant stress, your body manufactures stress hormones such as adrenaline and cortisol.

Don’t be fooled - this physiological reaction might energise you in the short term so you can tackle the stress at hand. However, long-term and excessive exposure to stress hormones can cause inflammation in the body and result in issues with sleeping, fatigue, digestive problems, muscle tension, a weakened immune system and chronic diseases. Constant worry wears your body down.

Mentally, constantly harping on about your problems can trigger feelings of depression, anxiety, and irritability and make it very difficult to pay attention or make decisions. This can also ruin relationships, as people isolate and withdraw, and others lash out at their loved ones. Stress has a significant impact on the way we connect with others.

If your worries do not have any boundaries or limits, they can run amok. This is primarily true. I observed that when everything went live, I spent every waking minute wondering how to fix things. When I would be relaxing, for example, I was physically doing nothing, yet mentally I was somewhere else, desperately trying to problem-solve.

Setting aside a designated time to worry frees your mind from constantly harping over things. You are telling your brain, “You know what, you’re going to worry about this today at seven, so you need not be worrying right now”.

If the brain is forever frozen in stress mode, you might feel that everything is urgent and requires handling immediately. However, if you have a worry window, you can change your relationship with anxiety and teach your brain that tackling most stressors is not tricky.

Through practice and consistency, you learn that worries are something you can contain, process and simply let go of.

Many people become so used to constantly being stressed that figuring out how to handle their worrying can be challenging. Anyone can benefit from a worry window, even if those worries are too much.

Symptoms like fatigue, issues concentrating, digestive problems, or muscle tensions can impact your ability to function effectively at work, in school, or even in your relationships. You might as well give it an honest shot.

First, simply set aside 10 to 15 minutes daily to worry. Keep it short because if you worry too long, this practice can have the opposite effect that you intend it to. This will then reinforce anxious thinking instead of containing it.

Use a timer so you have a designated time slot. Any time of the day is excellent with one exception - don’t do this right before bed. That is because cortisol and adrenaline levels can go up, putting you in that extra-alert state and preventing you from dozing off and sleeping soundly.

It's your call how you plan to worry during your worry window. As for me, I just lie down and let my mind wander. You should actively journal in a notebook or write about your worries in further detail as they come to you.

Maybe you would like to voice your concerns in a voice memo and listen back to them or go on a walk or a hike to ponder the current state of your life.

You might find it helpful to spend your worry window coming up with an action plan - that way, the next time any worry crops up, you can tell yourself you’re already taking care of it.

Wrap your worry window with a cheerful activity that makes you feel grounded or secure, like a cup of hot tea, a hot bath, etc.

After all, you are setting up a new habit, so changing your behaviour takes time (an average of 66 days). You might find it weird to plan when to stress out. That’s fine. Don’t be too hard on yourself.

If you want, you can write down your concerns and go back to your day, knowing fully well that you can tackle them during your worry window.

Demarcate some time

Decide the amount of time you need and set it aside. The best thing would be to schedule 15 to 30 minutes of worry time. Setting a timer can also be helpful—it will tell you when the time is up.

Make sure the time and place are constant

Select a consistent place and time in your day to worry. Pick an uncomfortable spot. Choose a place like a hard chair, bench, or stairs that is distinctly uncomfortable, and you won’t be tempted to chill longer than necessary. Don’t use your bed, desk, or couch because you will link these places to stress, making it tougher to work, relax, or sleep.

Pick an evening spot, if you can

It's best to pick an evening slot for worry time. If you schedule worry time later in the day, you can pile up those worries and compartmentalise them until that point. It’s also early in the evening, so you have time to decompress and do something relaxing before bed.

Save your worries

Postpone your worries as they arise during the day so you can save them for worry time. If an anxious thought arises, write it down and look at it later. Your phone or a journal are good for noting down worries.

Address your concerns

As you address each worry, ask yourself whether there is a solution. If you can change it, write down the solution and work towards it. If it is beyond your control, accept it and let it go. If you have issues letting it go, write it on paper and throw it away.

Be productive during the day

Once you have written down your worrying thoughts, go back to something you previously did. Don’t dwell on the worry.

To sum up, adopting a worry window can be a transformative practice for dealing with anxiety and stress in our hectic lives.

By designating a particular time to acknowledge and process your worries, you give yourself time to concentrate on the present without letting those thoughts dominate the day.

Simple and powerful, this technique allows you to compartmentalise your concerns, reducing the constant sense of being overwhelmed and enabling you to approach life with a clear, peaceful mindset. Initially, it might feel awkward.

However, consistency and patience will help you regain control, improve mental clarity and lead a healthier and more balanced life. Don’t live at the mercy of your stress. Schedule your worry and manage it. Give it a shot - create your worry window and start living more fully.

What exactly is a "worry window," and how does it work?

A worry window is when you permit yourself to concentrate on and process your worries. Doing so allows you to compartmentalise your anxieties so they don’t take over your whole day.

How long should my worry window be?

The ideal duration for your worry window is about 10 to 30 minutes.

Can I use the worry window to come up with solutions to my problems?

Yes! In fact, it's highly encouraged to use your worry window to brainstorm potential solutions to your worries.

What should I do if I keep worrying outside of my scheduled time?

If you worry outside your designated worry window, simply note the concern down (in a journal or on your phone) and remind yourself that you'll address it later.

How can I ensure my worry window doesn't interfere with my sleep?

It’s best to schedule your worry window in the early evening, but not too close to bedtime. Avoiding worry time just before bed is crucial because the stress hormones released during worrying can interfere with your ability to fall asleep.