March 15, 2026, 12:20 pm | Read time: 4 minutes
Crises are a part of life. They usually come and go, but sometimes they reach proportions that burden and even overwhelm us. I know this too. Then thoughts endlessly circle around the problem—often exactly when we want to relax, tackle an important task, or simply sleep. In my book, “Highway to Health – In 7 Steps to a Healthy Long Life,” which will be released on January 4, I also address these topics and introduce an effective tool from cognitive behavioral therapy (CBT): the so-called “Worry Time.” It can help break this cycle of thoughts and make falling asleep at night easier.
The method structures rumination and channels it into productive paths instead of suppressing it. This way, the brain learns to distinguish between “not now” and “later.” This clear separation creates distance and conveys a sense of regained control.
Don’t Suppress Worries, Take Time for Them
Many people try to simply push away negative thoughts. They distract themselves and suppress the problem. In the short term, this can work, but in the long term, the opposite usually happens: The brain stores that something threatening is lurking in the background and brings it back to consciousness with full force at the most inopportune moments, such as when you want to lie down and fall asleep.
Psychologists now know that suppressing worries is not an effective way. The attempt not to think about something often leads to a so-called rebound effect: The thought returns even stronger. The Worry Time, based on U.S. psychologist Thomas Borkovec, cleverly uses this mechanism by allowing worries—but within a clearly defined framework.
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How the Method Works in Four Steps
1. Define a Fixed Worry Time and Place
Fifteen to 30 minutes daily are sufficient. The early evening at a neutral place, neither on the sofa nor in bed, is ideal. This way, no negative associations with relaxation time or sleep are created.
2. Note and Postpone Worries During the Day
If distressing thoughts arise, briefly note them and consciously say to yourself, “I’ll deal with that later.” This sentence signals to the brain that there is a plan—reducing the feeling of loss of control.
Also interesting: 3 Healthy Strategies Against Stress
3. Actively Reflect During Worry Time
Often, worries are already put into perspective by postponing them. Some problems resolve themselves or seem less threatening with distance. If the worry persists, a clear distinction helps during the designated worry time:
- Is the problem changeable? Then you should concretely plan what you can do yourself.
- Do you have no influence on the problem? Then practice acceptance, for example, by questioning the actual likelihood of the feared event or applying mindfulness techniques.
4. End Worry Time Punctually and Distract Yourself
After the Worry Time, stop consistently, even if not all points have been addressed. Then consciously switch to a pleasant or neutral activity like listening to music, reading, or taking a walk. This way, the brain learns to exit the rumination mode.
What Research Says About It
The effectiveness of the method is well-documented. A study by Dippel et al. (2023) shows that deliberately postponing worries significantly helps reduce daily worry load and associated anxiety symptoms.1
A key factor is the change in so-called negative metacognitions: Affected individuals learn that worries are controllable and do not have to last indefinitely. This cognitive relief creates the basis for physical recovery. Research consistently shows that reducing rumination before sleep facilitates falling asleep, leads to better sleep quality, and results in lower stress levels.2 But as is often the case, the key to success lies in consistent use: Only those who truly implement the method benefit noticeably.