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Worry Time and the Worry Tree: Two NHS Every Mind Matters Techniques for Everyday Worries

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Some worries are practical and can be dealt with, while others are "what if" thoughts that circle without going anywhere. NHS Every Mind Matters, the NHS’s public mental wellbeing service for England, includes self-help guides on tackling worries and on problem solving. This article summarises what those two pages suggest, including the "worry time" and "worry tree" techniques. It is general wellbeing information, not treatment. The NHS describes these as self-help ideas for everyday worries, and anyone whose worries feel overwhelming or persistent should speak to a GP. The NHS’s self-help CBT page points to its talking therapies and counselling page for further support.

Start by writing worries down

The first suggestion on the NHS page is to write worries down, on paper or in a notes app. It says getting worries out of the head and onto a page can help clear the mind and make it easier to work through concerns one by one. This links to the daily writing habit covered in the site’s guide to journaling for wellbeing.

Worry time

The NHS says that if worries are taking over the day, it can help to set aside "worry time": a short period, for example 10 or 15 minutes every day or so before bed, to write things down and try to find solutions. Making this a regular habit, it says, can help put the mind at ease and stop thoughts racing when trying to sleep. On its problem-solving page the NHS gives a similar suggestion of a short set time, say 10 to 15 minutes in the evening.

The NHS describes two ideas within the technique:

  • Setting worries aside during the day: when a worry comes up, the idea is to think "I’ll set that aside for my worry time", which can help shift focus back to the here and now.
  • Expecting it to get easier: the NHS says it might feel difficult at first to stop thoughts returning, but that as the habit settles it should get easier.

The worry tree

When sitting down to think about worries, the NHS says a structured technique called the "worry tree" can help keep the focus on the difference between problems that can be solved and hypothetical worries beyond control. It can also help decide what to act on immediately and what needs to be scheduled for later. The problem-solving page supports the same distinction, describing a hypothetical worry as something that is out of a person’s control even if it is thought about often. These might be based on something in the past that cannot be changed, or on a worry about the future that starts with "what if". The NHS suggests asking whether a problem can be dealt with by doing something practical, and if not, treating it as a hypothetical worry.

Make a plan and carry it out

For worries that can be acted on, the NHS suggests writing down a plan that is as specific as possible. It offers these questions: what would you do, how could you do it and when would you do it? If something can be done straight away, the NHS says to do it, and if the worry returns, to remind yourself that action has been taken. If nothing can be done for now, it suggests scheduling a time when it can be done, so that a returning worry can be met with the reminder that there is a plan.

The problem-solving page adds several steps for the solvable problems:

  • write down a few areas of life that matter most right now, such as a relationship, finances or a long-term goal, to help decide what to tackle first;
  • set aside five or ten minutes to think about possible solutions to one solvable problem, being as open-minded as possible even if some ideas feel silly;
  • think through or write down the pros and cons of each idea, whether it is likely to work and whether everything needed is to hand; and
  • choose one solution and plan it specifically: what to do, whether anyone else needs to help, how much time it needs and when to do it.

Accepting what cannot be controlled

For worries that cannot be acted on, the NHS suggests acknowledging and accepting that fact. It says that even knowing time has been spent thinking about a worry properly and assessing the options can often help dampen it. It suggests not dwelling on one worry for too long and either moving on to another or finding ways to shift focus, distract, relax or clear the mind.

Focus on the present

The NHS says that in time these steps should make it easier to deal with solvable worries and to stop the others from becoming overwhelming. If anxiety is creeping in, it suggests having go-to strategies such as exercise, yoga, breathing, mindfulness or meditation to help bring attention back to the present. It says these can take time and practice. The problem-solving page also lists finding time to relax, for example through getting active, a hobby or progressive muscle relaxation, and the site’s guide to progressive muscle relaxation covers that technique. For a wider view of everyday stress and when to get help, see anxiety or everyday stress.

Frequently asked questions

How long should worry time be? The NHS suggests something like 10 or 15 minutes, every day or so before bed.

What if a worry comes up in the day? The NHS suggests setting it aside for worry time, which it says can help shift focus back to the present.

Is this a substitute for professional help? No. The NHS presents it as self-help, and anyone whose worries feel overwhelming should speak to a GP.

The bottom line

NHS Every Mind Matters suggests writing worries down, keeping a short daily worry time, separating solvable problems from hypothetical worries, planning specific actions and accepting what cannot be controlled. These are self-help ideas for everyday worries, and a GP is the first step if worries feel overwhelming.

Sources

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