anxiety self-management · 3 min

Set it down for now

Set it down for now offers one bounded help-now step without promising a particular feeling or outcome.

Use when: spiralling thoughts, sleepless worry

How the practice works

1. Read the frame This is for building tolerance, not for escaping. You aren't doing it wrong if the feeling stays. This comes from practitioner tradition rather than clinical trials. People often find it useful. That isn't the same as evidence that it works. This is a deliberate pause, not a solution and not avoidance forever.
2. Allow time Stay with only this bounded step. You may stop at any time.
3. Record what you notice What do you notice now, without grading the result?

Primary source: Origin: Grounding, applied relaxation, and CBT for panic · Practitioner tradition