How To Start A Worry Journal

How To Start A Worry Journal

Ask yourself:

  • What are you really worried about?
  • What do you fear is going to happen?
  • Where might the worry have come from?

Start writing:

  • Grab a pen and paper and write down everything you’re worried about, big and small.
  • Set a 3-minute timer and make a list. The idea is you’ll run out of worries to write before the timer is up.
  • Fill a page for each worry and get to the root of the issue.

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The Worry Spidergram

To make your own, follow the steps below:

  1. Draw a bubble in the center of your paper and write “My Worries” inside.
  2. Draw surrounding bubbles and fill them with your worries and concerns.
  3. Get a new page and put one of the surrounding worries into the center bubble.
  4. Add surrounding bubbles with the following headings: Event, Initial Feelings, Initial Thoughts, Thoughts After Reflection, Reframing Learning.
  5. Continue to break down the worry into smaller and smaller bubbles.

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Worry Journal As A Way To Manage Stress

What do you do when you feel stressed or worried? Do you vent to anyone who will listen? Or do you calmly jot down your thoughts in a journal? For many people, the answer is probably the former. For some, venting may lead to a cathartic release of emotions.

However, using a journal to jot down your worries can be an effective tool to help you lean into uncomfortable emotions. It can also help you dissect what you’re feeling and provide you with a path forward.

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The Benefits of Journaling
  • Writing down concerns and worries enables us to gain perspective over what are genuine concerns and hypothetical worries.
  • It can help us process our worries so we can become more aware of the difference between the event and our interpretation of the event.

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You cannot possibly feel anxious when you are in a state of relaxation. Try: 

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Journaling as self-improvement tool

The practical reason to keep a journal: To manage yourself. Most of us still see journaling as a hobby, something that we do for fun or to relax. Sure, those reasons might be true for some. But for mostm journaling is a tool for self-improvement. 📒

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Getting Through the Hard Stuff with Journaling
  • Journaling is the act of processing the past (and even the future) in the here and now.
  • Writing is and of itself **cathartic.
  • Feelings and experiences become **less overwhelming.
  • Reading back helps reveal patterns.
  • You can use creative journaling to change your story.

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