‘Shrinking’ portrays the ’15 minutes’ technique. What is it?

“Choose your music. It’s sad as hell. Just feel how you feel. contraction, an Apple TV+ drama about therapy. This is Paul’s suggested remedy for getting through the day. “It takes about 15 minutes,” he says.

Aptly titled “Fifteen Minutes,” this episode features two distinct moments in which the technique is performed. Jimmy and his daughter Alice (Lucita Maxwell) individually try Paul’s advice while listening to “I Know the End” by Phoebe Bridgers.(opens in new tab)In each scene, the characters openly cry for a specified amount of time. It is then implied that each of them is moving their days forward.

Ultimately, Paul’s go-to exercises are what therapists and mental health professionals recognize as viable coping mechanisms and recommend to some of their clients. contraction, basically, you need to set aside 15 minutes a day to truly immerse yourself in your grief, or anxiety, grief, or worry as needed. It means sitting actively all day long otherwise with intense emotions that might come and go without warning.

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Founder of TelepsychHealth(opens in new tab) According to Dr. Bruce Bassi, one of the main benefits of this technique is that we become less likely to suppress or deny these feelings.

“Often people suppress or deny their feelings because they feel they don’t have the time or space to deal with them,” he tells Mashable. “This can lead to a buildup of unaddressed emotional energy, which can eventually manifest in hidden symptoms such as irritability.

By embracing them in the allotted time instead of pushing them away, “individuals can let go of negative emotions,” explains Dr. Bassi. can help [understand] cause of these symptoms. “

Dr. Elena Touroni, Consultant Psychologist and Co-Founder of Chelsea Psychology Clinic(opens in new tab)she suggests a “worry time” in therapy, similar to the 15-minute method.

“It immediately makes worry feel more manageable and provides evidence that we can actually control worry. Touroni recommends that patients write down their worries throughout the day.

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scheduled care time(opens in new tab) — like a scheduled “15 minutes” — sometimes recommended in cognitive-behavioral therapy(opens in new tab)is a type of talking therapy used to treat a variety of mental health experiences, including post-traumatic stress disorder, anxiety, and obsessive-compulsive disorder. In the UK, the National Health Service (NHS)(opens in new tab) The website explains the practicality of setting aside “a short period of time, say 10 or 15 minutes” to worry.

“Doing this regularly will help calm your mind and stop your thoughts from racing when you’re trying to sleep,” reads the site.

“By designating specific times to worry, you can postpone worrying, focus on the present moment, and spend less time worrying throughout the day.”

Several therapists I spoke with said that specifying a time frame for this exercise was beneficial for creating routines and being more productive in other areas of life. Alert, Licensed Clinical Psychologist and Founder of MDA Wellness(opens in new tab)tells Mashable that she often recommends patients try this method, especially if they want to be more productive and focused.

“By designating specific times to worry, you can postpone worrying, focus on the present moment, and spend less time worrying throughout the day,” says Alert.

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Bassi similarly explains that he has seen individuals “gain clarity and perspective on their emotions and situations”, which can lead to better decision-making. In other words, setting a time frame for addressing emotional needs is beneficial because it allows individuals to prioritize their emotional health without taking up too much time or interfering with other responsibilities.” he says.

The idea of ​​a time limit for processing this kind of emotion is an interesting one. But it’s hard to compartmentalize them, especially for those who are dealing with trauma. It may feel “counter-intuitive,” Touroni says.

“But it’s effective in reducing anxiety about everyday life,” she explains.

Of course, keep in mind that this is not the case for everyone.

Of course, keep in mind that this is not the case for everyone. “Like many approaches in mental health and medicine, it can take trial and error of different treatments to see what works,” says Path Forward therapist Frank Thewes. I’m here.(opens in new tab) Talk to Mashable. “That is, if [a person] If they try the technique and react to it, it’s doable for them. “

So, while the 15-minute method may not be for everyone, it’s an approach you should consider, according to mental health experts. , you may be able to tap into those emotions. This method seems almost like an exercise rather than a quick fix. Practice feeling something painful, but with the goal of feeling less like this or being more productive.