Tackling your worries - Every Mind Matters - NHS

Strategies for Managing Overwhelming Worries

• Write it down: Documenting concerns on paper or a digital app helps clear the mind and allows you to address issues individually.
• "Worry Time" technique: Dedicate a specific, short period (e.g., 10–15 minutes before bed) to process worries. This prevents thoughts from racing at other times of the day.
• Postpone dwelling: When a worry arises during the day, acknowledge it but consciously set it aside for your scheduled "worry time" to maintain focus on the present.
• The "Worry Tree": Use this structured approach to distinguish between solvable problems and hypothetical worries beyond your control.
• Action planning: For solvable worries, create a specific plan (What, How, When). If immediate action is possible, take it; if not, schedule it for later.
• Acceptance: Acknowledge worries that are outside of your control. Once you have assessed them, consciously shift your focus to other tasks or relaxation.
• Grounding techniques: To manage anxiety, practice mindfulness, meditation, yoga, or breathing exercises to return your focus to the present moment.
• Additional resources: Consider using mental health apps, NHS audio guides, or books from the "Reading Well" list to build better coping habits.