Walking Through Anxiety: How 20 Minutes of Worry Changed My Perspective

My therapist once gave me an assignment: “Set a timer to worry.” 

Back then I came to her paralyzed with anxiety, unable to do anything. 

When anxiety hit, I was supposed to sit and do nothing but worry for an hour. I never tried it back then—homework isn’t my thing. Fast forward to now, my new therapist suggested the same thing but for 20 minutes. 

This time, I gave it a shot. I put everything down—no books, no phone, no distractions—and just walked in circles, letting myself fully feel the anxiety. After two rounds of 20 minutes, I actually felt lighter. 

 It’s like reverse meditation. Sitting still doesn’t work for me, but pacing? That I can do. 

Afterward, I listed my top three worries, thought about their root causes, and countered them with logic. 

Slowly, I started to feel calm and motivated again. Sometimes, facing your anxiety head-on is the only way to move through it. 

Thought I’d share in case it helps someone else.