# Make an Appointment with Worry

- URL: https://alisanburak.com/en/endiseye-randevu-ver
- Language: en
- Last updated: 2026-08-15
- Page title: Make an Appointment with Worry | Assoc. Prof. Dr. Alişan Burak Yaşar

> Make an appointment with worry: setting aside time for a negative thought instead of pushing it away Trying to push a negative thought away often makes it

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# Make an Appointment with Worry

June 14, 2026Recent Articles

Make an appointment with worry: setting aside time for a negative thought instead of pushing it away

Trying to push a negative thought away often makes it stronger. What if, instead, you made an appointment with it?

A meta-analysis of controlled studies shows that trying to suppress a thought does not reduce it; instead, it makes the thought return more often through a small-to-moderate but consistent "rebound" effect. The reason is simple: to follow the instruction "don't think about this," the mind constantly scans for that thought — and scanning keeps it active.

"Worry time" does the opposite: rather than suppressing worry, it postpones it. You do not ignore worries that arise during the day; you set them aside for a fixed time and place. This stimulus control technique, which has been part of CBT since the 1980s, reduced both the duration (d=0.31) and frequency (d=0.19) of daily worry in a meta-analysis of 8 studies involving 999 participants. The same principle also works for repeatedly dwelling on the past (rumination).

How do you put it into practice? Schedule a fixed appointment of 15–30 minutes each day (not in bed). When a worry arises during the day, say, "I've noted it down; I'll think about it at my appointment," and write it down. At the scheduled time, open your list and genuinely think it through — do not avoid it. Make a plan such as, "If a worry arises → I'll write it in my notebook and leave it for my appointment." When the time is up, stand up and turn your attention to something physical.

An important caveat: The effects are small to moderate, and some studies found no significant difference. This is not a treatment on its own; it is a useful component of a broader CBT program. If worry is uncontrollable, chronic, and interferes with daily life, professional support is essential.

[For scientific sources → CLICK HERE](https://alisanburak.com/wp-content/uploads/2026/06/endise_zamani.pdf)

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