The "Worry Window" Technique — Schedule Your Anxiety

Set aside 15 minutes a day as your designated worry time. When anxious thoughts come during the rest of the day, write them down and tell yourself: "I'll think about this at 4 PM." When the window arrives, sit down and go through the list. Most items will have lost their urgency — they either resolved themselves or shrank in importance. This works not because it suppresses anxiety, but because it postpones it. You're not dismissing the worry; you're filing it for later.