"Worry Time"

[ObsessedButBlessed]

Has anyone ever heard of/tried the worry time concept? It's basically saying to yourself "ok, at 5:30 (or whatever time you choose), I will worry obsessively about my fears for 30 minutes." The goal is to basically put off ruminating (and subsequent reassurance, checking, testing, etc.) throughout the day, and only allow yourself a set amount of time to bring your worries out.

It seems a little impossible at first if you're in the throes of OCD and obsessing 24/7, but as my OCD turns to what seem to be trivial things that take up hours of my thinking, I'm wondering if there is something to this concept.

I was thinking we could post here as our little "worry time." post every worry, thought, fear, etc. that you currently have for the day. Then, make every attempt to put the obsessive thinking away and turn to a pleasant activity that will get our mind off things.

Ready? Go!

 

[ObsessedButBlessed]

1) I'm worrying that the document I sent off to the president of the company today is horrible, he'll discover I'm horrible at my job, and then I'll get fired. If I get fired, I won't be able to find a job and then my husband will be mad, and we'll foreclose on our house and go bankrupt. AHHHH!

2) What if everything ISN'T ok at my doctor's appt tomorrow? What if they find something wrong, like cancer, or perhaps I'm infertile and can't have kids? What will I do? (cue death fears...)

3) Does my friend really like me, or does she just think I'm annoying? When she answered my text message, her answer seemed a little cold. What if she thinks I'm a huge dork and makes fun of me behind my back? What if no one at work likes me, and thinks I'm dumb?

4) Why am I feeling off and a bit anxious today? Does my husband annoy me? am I going to go crazy and punch him in the face? what if I'm depressed and in need of some help? Why do I feel like I'm on the verge of tears when nothing (ha ha, yeah right) is making me upset?

 

[RachelZ]

Hey Sad...yes I have heard of that...definitely worth a try. Do you want responses when you post your worry time? As I'm not sure, I will resist and merely say I will pray right now about your doctor's appointment...hugs, Rachel

 

[ObsessedButBlessed]

Hi Rachel! I was thinking everyone could post their worry time worries and use the thread as a place to just get everything out in the open. I know that we post often about our fears, but sometimes I have found it helps just to get it all out there and write it down. plus, I have found that if a particular worry or obsession pops up at a later date, I can go back and see that I had the exact same fear however many months ago. It's not new, it's the same old song and dance!

 

[RachelZ]

I think it's a good idea! Not sure I'm in a good place to start it at the mo. but I think it would be a really valuable thread for people to use as a way to treat the OCD or at least to minimise some anxiety. Hope it takes off...take care, Rachel

 

[hisbloodformysins]

Has anyone ever heard of/tried the worry time concept? It's basically saying to yourself "ok, at 5:30 (or whatever time you choose), I will worry obsessively about my fears for 30 minutes." The goal is to basically put off ruminating (and subsequent reassurance, checking, testing, etc.) throughout the day, and only allow yourself a set amount of time to bring your worries out.

It seems a little impossible at first if you're in the throes of OCD and obsessing 24/7, but as my OCD turns to what seem to be trivial things that take up hours of my thinking, I'm wondering if there is something to this concept.

I was thinking we could post here as our little "worry time." post every worry, thought, fear, etc. that you currently have for the day. Then, make every attempt to put the obsessive thinking away and turn to a pleasant activity that will get our mind off things.

Ready? Go!

I guess I kind of do that sometimes... but not consciously... rather I say to myself "i'm going to spend this time trying to figure out problems...." but that figuring out never comes to anything... it's like unproductive meditating...:o

 

[RachelZ]

Hi HB...from what I understand of the thinking behind Sad's suggestion the time is there so that rather than ruminate all day you train yourself to think "well I can think about that later". I suppose it's cos for a lot of us if not all of us it feels so scary not to think about the obsessions...but this way you're saying "yes I will attend to you at six or seven or whenever you set you're thinking slot at. The idea I think is that you obsess at a set time even if you don't want to and by doing so the theme becomes tedious and boring rather than threatening and invasive. Don't know if that will make sense...take care, Rachel

 

[ObsessedButBlessed]

Yup. I have read about people who do this, and after some time, find it impossible to fill up the full 30 minutes or however long, simply because they get bored and get distracted or whatever. I have found, for myself, this to be true... though with OCD it seems like the thoughts and feelings are with us CONSTANTLY, when I purposefully try to think about my obsessions, and allow all of my fears to come in.... suddently I find myself looking for material to worry about, if that makes sense.

It's also one of the reasons I liked scripting exposures for OCD therapy. Actually writing down the obsession, the feelings I had with it, the following thoughts and fears allowed me to step outside of my mind (which can be a very scary place!) and look at my fears for what they were... thoughts. Just thoughts. We OCDers tend to have this whole thought-action fusion belief...in other words, "if I think it, it must be true." Or "If I feel this way, it must be true." Sometimes just writing down the obsessions lets me step back and see things in a different perspective.

Plus, I find the "worry time" is an effective way to still enjoy activities and my life, even when I'm obsessing in the back of my mind. And after today's doctor's appointment, boy, do I have lots to obsess about!

 

[RachelZ]

Hey Sad...will pray re. the doctor thing...sending hugs, Rachel.