Do you ever find yourself constantly worrying about your health? You might think that the best way to manage these worries is to distract yourself or push those thoughts aside, right? Well, here's the catch: the more you try not to think about something, the more it occupies your mind. If you try to suppress or avoid thoughts about your health worries, they'll keep resurfacing again and again. So what should you do? Enter "worry postponement." Worry postponement is all about acknowledging your worrisome thoughts but consciously deciding not to delve into them at that moment. It's about resisting the urge to focus on symptoms or worst-case scenarios. Instead, redirect your attention to the present moment, focusing on what you're currently engaged in. To practice worry postponement effectively, follow these three steps. First, establish a designated worry time, a specific time and place where you'll give your worries your full attention. Be consistent and avoid scheduling worry time right before bedtime. The next step is to actively postpone your worries. When you notice yourself fixating on a symptom, jot it down briefly on your phone, and consciously set it aside for your designated worry time. Remind yourself that you have control over your thoughts and can engage with your health concerns later. Finally, when it's time for your worry session, review the worries you noted throughout the day. You have the freedom to choose which worries to focus on during this time. Dive into them, analyze them, and let them have their moment, but stick to the allocated time. If you run out of time, write down the remaining worries for tomorrow's worry time. By practicing worry postponement, you gain control over your attention and prevent worries from overwhelming your thoughts. It allows you to approach your health concerns with a clear and rational mindset at the time of your choosing. So remember, acknowledge the worry, postpone it, and redirect your attention to the present.
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