The Worry Window Technique: A Therapist’s Guide to Anxiety Relief
If you’ve ever felt like your mind is a browser with 100 tabs open, all filled with worries, you’re not alone. Anxiety can make it feel like your thoughts have a mind of their own—jumping from one “what if” to the next, keeping you stuck in a cycle of stress and overthinking. As a therapist who works with young women navigating anxiety, I know how exhausting this can be.
One of my favorite tools to help clients cope with Anxiety is the worry window technique—a simple yet powerful way to contain anxious thoughts so they don’t take over your whole day. I recently collaborated with Self Magazine on this topic, and I want to share how you can start using this strategy today to bring more calm and clarity into your life.
Why Constant Worry is Affecting Your Mind and Body
Worrying constantly can take a serious toll on both mental and physical health. On one hand, Chronic worry activates the body's stress response, flooding the system with cortisol and adrenaline. Over time, this can contribute to sleep issues, muscle tension, digestive issues, and a weak immune system.
Think of your body's stress response like an emergency alarm system. When you worry a lot, your brain thinks there’s a threat—even if the “danger” is just an upcoming deadline or a difficult conversation. This triggers your body to release stress hormones, mainly cortisol and adrenaline.
Here is What Happens in Simple Terms:
Adrenaline kicks in first – This is like pressing the gas pedal on your body. Your heart beats faster, your breathing speeds up, and your muscles tense so you’re ready to “fight or flight.” This is helpful in real danger, but when it happens all the time (like with chronic worry), it wears your body down.
Then cortisol follows – This hormone helps keep you alert and energized during stress. But if it stays high for too long, it starts causing problems, like:
Weakened immune system (more colds, feeling run down)
Digestive issues (stomachaches, bloating, IBS flare-ups)
Sleep disturbances (racing thoughts keeping you up at night)
Increased risk of high blood pressure and heart disease
Mental exhaustion (brain fog, irritability, and difficulty focusing)
Psychologically/emotionally, Unchecked worry can create a loop of anxiety that makes it difficult to focus, make decisions, or engage fully in life. It can lead to feelings of helplessness and exhaustion, sometimes spiraling into more severe anxiety disorders or even depression. In relationships, excessive worry can make us more irritable, withdrawn, or preoccupied, impacting our ability to connect with others. Irritability
Unchecked worry also impacts relationships. Anxiety can make us irritable, distracted, or withdrawn—making it harder to connect meaningfully with others. When worry has no boundaries, it runs the show. That’s why structured approaches, like the worry window, are game-changers.
When worry has no boundaries, anxiety runs the show. That’s why structured approaches, like worry windows, can be so helpful.
What is a Worry Window?
A worry window is a designated time in your day to fully engage with your worries—instead of letting them take over at random moments. Think of it as an appointment with your anxious thoughts, rather than an all-day, open-door policy for anxiety.
This approach is backed by research. Studies have found that structured worry time can significantly reduce overall anxiety. A meta-analysis in Clinical Psychology Review showed that cognitive therapy techniques like worry scheduling help individuals with generalized anxiety disorder (GAD) limit intrusive thoughts and regain emotional control.
By postponing worry to a scheduled time, you retrain your brain to stop ruminating throughout the day. And often, when you finally reach your worry window, those anxieties feel far less urgent than they did in the moment.
How to Schedule and Use a Worry Window?
Setting up a worry window is simple:
Choose a time and place: Pick a specific time each day (e.g., 15-30 minutes in the afternoon or evening) and stick to it. Create a dedicated space for it—whether that’s a cozy chair, a journal, or a walk outside.
Engage fully with your worries: This is your time to focus on them without judgment. Some ways to process your thoughts include:
Journaling: Write your worries down to release and reflect on them.
Verbal processing: Say them out loud, either to yourself or in a voice memo.
Walking or jogging through your worries: Movement helps reduce stress and provides clarity.
Mindful worrying: Sit quietly and give yourself full permission to worry until time is up.
End with closure: When the session ends, shift your focus to something else. If a worry pops up outside of your worry window, remind yourself: I have a scheduled time for this later.
Over time, this technique helps your brain contain and manage anxiety, giving you more mental space to be present and at peace.
Conclusion
Anxiety doesn’t have to dictate your day. By using a worry window, you’re setting a boundary with your thoughts—allowing yourself time to process them while also reclaiming space for joy, and for YOU.
If you are struggling with anxiety and this blog resonates with you, we want to hear from you. Our team of female therapists specializes in helping women navigate anxiety, and are ready to start the journey of anxiety relief with you. You don’t have to figure it all out alone. Seriously.
