Say goodbye to worries: this is the 6:30 p.m. rule to end stressful situations

Anxiety is a necessary emotion for survival. It is an adaptive response to fear that can often become persistent, intense, and unpredictable. This emotion is closely tied to our thoughts, especially those we dwell on for long periods until they turn into a kind of obsession.

In psychology, this situation is described as rumination, referring to moments when negative thoughts about problems, emotions, or past memories arise without leading to any concrete solution. Some people choose to use different methods to prevent these thoughts from becoming obsessive, such as taking a walk outdoors at least once a day, engaging in activities that distract the mind, or practicing breathing techniques to lower heart rate and better manage the situation.

However, it is not always possible to break out of this cycle of anxiety. For this reason, psychology offers the concept of “worry time,” a distraction technique commonly recommended in therapy.

When anxiety episodes occur chronically or continuously over a long period, many psychologists recommend setting aside a specific “worry time.” This method involves choosing a fixed moment in the day when worrying is allowed, for example, at 6:30 in the evening.

Once this period begins, the person can focus on everything that concerns them, but only for a short amount of time, such as fifteen minutes. After that, they must set those thoughts aside until the next day.

How it works in the long term

At first, it can be very difficult to control negative thoughts and limit them to just fifteen minutes a day. For this reason, especially in the early days, patients often struggle to follow this rule.

However, over time, they gradually reduce the amount of time they spend on negative thinking until they are able to confine it to those fifteen minutes. This method is not easy and often requires additional support and guidance to be effective in the long term.

It is important to stick to the schedule without exceptions, since moving it earlier or later can disrupt the routine being established and undo progress made so far. It is also recommended to avoid distractions during worry time and to engage in pleasant or meaningful activities during those fifteen minutes.

Some people choose to write their worries in a notebook. This approach is especially effective during worry time, as it helps give structure to thoughts that circulate in the mind and later manifest in the body. Another helpful strategy is to share concerns with someone close who can be trusted not to add further negativity. Saying things out loud can also help shape those thoughts and reduce the intensity they seem to have at first.

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