It may sound counterintuitive to dedicate time to worry when your objective is to reduce it. However, scheduling a specific "worry time" can help you gain control over when these thoughts occur and will ultimately reduce the total time you spend ruminating. As anxious thoughts pop up during the day, you can remind yourself that you have a designated period later to address them, so you don't have to carry them with you right now. It is often helpful to schedule a consistent, brief window daily (for example, 10:00–10:15 AM).