My worry and relaxation plan

Strategies you can plan try:

• Turning my clock / phone around so I can’t clock-watch
• Getting out of bed after 20 minutes if not asleep and doing a restful activity until sleepy
• Setting aside 20-30 minutes “worry time” a day
• Writing down worries I need to get out before bed
• Writing down 3 things I’m grateful for before bed

Be patient

Remember, sometimes we need to practice a new strategy a few days in a row before we can tell if it has had any impact.

Keep notes

You can note down thoughts and comments about how useful you found each strategy.