Share This...

How to Stop Worrying By Using 30 Minutes

In this article we look at how to stop worrying in 5 steps that will take just 30 minutes of your day.

How To Stop Worrying - Cuppa Tea

Are you a chronic worrier? Worry can wreck your entire day if you let it.

But did you know you have the power to stop it in just 30 minutes of your time daily?

By doing this, you will free up the rest of the day to really live your life!

The answer is more straightforward than you think. 

When you become accustomed to worrying, you gain a constant stream of negative feedback and information in your brain.

The brain learns by repetition, so it’s like leaving the TV on to a channel designed to inform you of every worst-case scenario.

Your brain absorbs it into your mind and you learn it. Not only that, it’s personalised to make all those dire predictions all about you.

Doesn’t sound like much fun, does it?

However, by designating 30 minutes every day for worrying, and allowing yourself to worry only during those 30 minutes, you gain back your day and your life at the same time. 

You start by setting a ‘worry time’.

Once you have this half-hour firmly in place (put it on your calendar if you need to), you can start kicking every worrying thought to the curb. 

You tell it, "later” and then refuse to let it near you again until it’s your designated worry break.

How do you do this? Try these quick steps:

How To Stop Worrying - Clock

How To Stop Worrying Step 1: Pick a Time To Worry

Grab a half hour when you’re not going to be busy. Be careful not to pick one too near bedtime, though, as it might interfere with your ability to sleep.

It’s best to do it as early in the day as possible so that the events of your day overtake it in your mind.

Step 2. Use a Timer

Worries can very quickly take over as much time as you give to them.

By setting your timer to 30 minutes, you’re keeping control of how much time you’re going to spend worrying.

How To Stop Worrying: Rodin's The Thinker

Rodin's 'The Thinker'

Step 3. Become Conscious of Your Thoughts

Every time you have a worrying thought, tell it to go away until later.

If it helps, jot the worry down somewhere, so you have a list to look at during your allotted 'worry time'.

How To Stop Worrying Step 4: Record Your Thoughts

Either write down your worries as you think about them, or if you like, journal about your thoughts during this time.

Be as detailed as you like. 

This might also be an excellent time to examine your worries, to figure out if there’s a recurring pattern or theme.

Dig down into the heart of what’s really troubling you.

How To Stop Worrying Step 5: Think Of The Exact Opposite!

As you become aware of a worry, think of and write down the opposite that could happen.

Focus on that opposite and your worries will disappear into the night!

How To Stop Worrying: Stop When The Timer's Off

Step 6. Stop When the Timer Goes Off 

At the end of 30 minutes, you’re done. Any new worries will have to wait until tomorrow.

Close the journal, throw away the paper, do what you need to close off the worrying for the day.

How To Stop Worrying Step 7: Rinse And Repeat

Do every one of these steps every single day for at least two weeks.


Because it takes time to form a habit, which is what you’re really trying to do here.

In the end, you’ll be amazed at how liberated you feel when you realise you don’t have to worry all day long.

You’ll sleep better at night and be much more productive during the day. 

Not bad for a daily investment of only half an hour!

You Might Also Like