It may sound counter-intuitive to promote worry when your objective is to reduce worry. However, scheduling specific worry times can help you to gain control over when it occurs and will ultimately reduce the amount of time that you worry. As worries occur during the day, you can remind yourself that you have a specific time later in the day to worry so you don't have to worry now. It may help to schedule a time period daily (for example, 10:00-10:15 am).