Scheduling worrying thoughts

Don't think of a pink elephant. 

Did you succeed?

Probably not. And that's normal.

Since you cannot just stop negative thoughts (think of the pink elephant), it is better to have these thoughts, but at controlled moments.

When?

Schedule in two times during the day where you can let your thoughts run wild. Try to focus on all the negative and worrying thoughts you can think of. Once your worry time is over, get on with your day. The rest of the day, try postponing your thoughts to the next worry time you scheduled in for yourself.

This time could be around 10-15 minutes, depending on how much you need. Feel free to experiment. The goal is to gradually become more in control of your thoughts instead of the thoughts being in control of you.

If during the day you start having negative thoughts, write down some key words relating to those thoughts and look at them during your worrying time. Try to get on with your routine otherwise.

When will you have your two worry times? ___ and ____

Where?

To help postpone your thoughts, you can set a worry zone. A worry zone is a place in your house where you can think about negative thoughts. Choose a place where you can do this quietly. Make sure that you do not make yourself too comfortable. So you don't lie in bed or hang out on the sofa to worry, but you sit up straight at the kitchen table, for example.

Where will your worry zone be? ____

For more infromation, visit these websites:

https://www.newhealthcollective.net

https://www.helpguide.org/articles/suicide-prevention/suicide-prevention.htm