Depression Help:
End Anxiety and Depression,
Pocket your Worries

To end anxiety and depression pocket your worries. This is a depression help technique I've been using for anxiety and depression self help for many years. The concept is simple: write down your worries, pocket them (or put them away) and continue with your life.

We came up with the term "pocket your worries" when my wife used to notice how I would spend my time worrying and not enjoying the present moment. She would offer to pocket my worries. This meant that I would tell her my worries, and she would safe them in her pocket for me for later use. That way I could continue concentrating on our time together.

Years ago I used to practice this technique, and it would work for my anxiety and depression. Unfortunately I did not practice other depression self help techniques and eventually just dropped the whole concept until years later.

This depression help technique is simple and very effective. When you find yourself worrying, thinking, ruminating, and anxious about something, pocket your worries. Here's how:

  • Write down the worry. Take a piece of paper an write down your specific worry or worries. Be as specific as you can. This is not a long journaling session to write down all your feelings and emotions. The intention here is to record the specific worry so you can understand it's very details when you come pack to it again.

    Tell yourself that the worry is now safe and sound and you will come back to it. Put away the paper and the worry out of sight, either in your pocket, or in a drawer, and add to the list whenever a new worry or anxiety comes along.

    Know that you are going to come back to it, so you can live your life in the moments coming, have new experiences, and even develop new worries (life brings many sometimes; just pocket them)
  • Schedule a Worry Time. Set aside a time to worry. You are going to take your worry and have a problem solving session. Limit yourself to 20 minutes. Early afternoon, around 5PM is about right for most people. This way you have time to accumulate worries all day long, and it is early enough that you don't think about worries too close to bedtime.

    Once you are done with your worry session, get rid of the paper. Trash it, burn it, but just don't keep it.

    If you continue with the same worry, you are likely thinking about the worry with a different set of circumstances, or added "what ifs." This is normal, just treat it like a new worry, write it down and schedule it for your next worry session.
  • Pocket your Worries at Night. Writing down your worries at night is very useful when you are trying to sleep, but worries just won't let you. Have a notepad beside your bed, and write down your worries. Make a quick note. Try not to over-expand on the subject, but enough that you can understand it for the next worry session. You want to jot it down with just enough detail, so you can be sure to remember it next time you review your worry list.

    Use the depression help restful sleep sleep techniques to get back to sleep.

Worries are a natural consequence of life. Events happen and sometimes we are stuck worrying about them. Some people deal with worries more effectively than others, by either talking it out with somebody, journaling, or sometimes just ignoring their problems which leads to other unhealthy issues.

For your depression help, pocket your worries and end anxiety and depression. Practice this and other depression self help techniques on this website and end depression for good.

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