***This content comes from the Joint Pain Programme Journal by Nuffield Health. As a Rehab Specialist running this program, I’m excited to share these helpful insights with you all.

Worry is a common symptom of anxiety and can occur at any time or place, often without you being aware of its exact triggers.

Impact of Worry

• It can be very tiring.

• It can interfere with your quality of life.

Strategies to Manage Worry

1. Effective Problem Solving

2. Worry Postponement

The chart below will help you to decide which strategy to use.

"By learning to postpone your worry, it will be less intrusive in your life and give you a greater sense of control"

Worry Time: Worry Postponement

1. Create a Worry Zone

Choose a particular time, place, and length of time for worrying. This should be the same every day (e.g., 6 PM, kitchen, 20 minutes).

• Make this place comfortable and free from distractions.

• Try not to choose somewhere you go regularly, like a lounge chair. Instead, select a space you assign for the worry period.

• The time should be convenient and not close to bedtime.

Note your worry zone below as a reminder:

2. Postpone Your Worry

As soon as you become aware of a worry, postpone it to the worry period.

• Note your worry briefly on a piece of paper (in a couple of words).

• Remind yourself that you will have time to think about it later; no need to worry about it now. You will be in a better position to deal with it in the worry period.

• Turn your focus to the present moment and activities of the day. This will help let go of the worry until the worry period.

• Finally, decide what is the most important thing you can do for yourself right now. Do something that is either practical, positive, pleasant, or nurturing.

3. Come Back to Your Worries at the Delegated Worry Period

When your worry period comes around, settle yourself at the place you have planned and take some time to reflect on the worries you have written down from the day.

• Only worry about the things you have noted if you feel you must.

• If all or some of the worries you wrote down are no longer bothering you or no longer seem relevant, then no further action is needed.

• If you do need to worry about some of them, spend no longer than the set amount of time you specified for your worry period. Consider writing your thoughts on paper rather than worrying in your head.

Your Space to Reflect

📍 Starting Point

- What type of worries tend to occupy your mind most?

- How do you currently handle different types of worries?

🤔 Looking Deeper

- When have you successfully managed worry?

- How do you distinguish between helpful and unhelpful worry?

💡 Exploring Possibilities

- Which worry management strategies could work for you?

- What would help you feel more in control of your worries?

🔄 New Perspectives

- How might sorting worries into 'solvable' and 'unsolvable' change your approach?

- What would a balanced relationship with worry look like?