Postpone the thought — do not suppress it

Schedule worry to a fixed window later; until then, watch the urge to engage without acting on it.

Why it works

Suppression increases thought frequency (the rebound effect). Postponement achieves disengagement without suppression: the thought is acknowledged as real and given a future slot, which quiets the urgency signal, while the practice of not engaging now directly trains the detached stance. Over time it demonstrates that not thinking about something now does not cause the feared outcome.

How to do it

1. When a worry arises, say internally: "I notice this. I will think about it at [specific time]."
2. Return attention to the present task using the observer stance.
3. At the postponed time, choose whether to engage — often the urgency has dissolved.
4. Track whether the feared outcome actually required the extra worry time.

Evidence

Worry-postponement protocols have randomised-trial support in generalised anxiety, with studies finding reduced daily worry and improved sleep. MCT adds the detachment framing to the standard postponement technique. (rct)

Borkovec’s original trial is now decades old; more recent replications exist but mostly in package treatments rather than postponement alone.

Sources

• Borkovec et al. (1983) on stimulus control of worry, Behavior Therapy

Common mistake

Using postponement as a disguised form of reassurance — mentally rehearsing a reassuring conclusion now so the worry feels "handled," which maintains the worry habit.