The client makes an agreement with themselves: when worry begins, they consciously postpone it to a fixed "time for worry" (for example, 30 minutes in the evening). The technique disconfirms the belief in the uncontrollability of worry through direct behavioral experience of control.
Step-by-step guide
- Explain the aim: not to get rid of worry, but to test whether it can be controlled
- Schedule the "time for worry": a specific time of day, limited (15–30 minutes)
- Instruction: when worry begins, say "I notice worry. I will postpone it to [time]"
- At the scheduled time — you may worry. What happens?
- Review the experience: "You were able to postpone. What does this say about your beliefs?"
When to use
- GAD (a primary technique), depression in combination with rumination postponement
- After the formulation — as the first behavioral experiment with control
Key phrases
You believe that you cannot stop worry. Let us test this
Follow-up questions
When an anxious thought appears, say to it: "Fine, but not now"
By the evening most of the topics will lose their sharpness — and that in itself is information
Alternative phrasings
Were you able to postpone? Then worry is not as uncontrollable as it seemed
Warnings
- ⚠️ Do not explain it as "suppression" — the client notices the worry but chooses the moment
- ⚠️ If the client tries to "think now" about everything — correct it
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.