Welcome back aboard the worry train—we're making progress! Did you focus on the positives last week? Keep it going!
This week, let's explore journaling your worries. Psychologists widely agree that keeping a diary lowers stress, anxiety, negative emotions, and even depressive feelings.
After my surgery complications left me bedridden for months, I turned to writing to combat worry—and it worked wonders. Once I put those thoughts on paper, they left my mind, freeing me from endless rumination.
Writing organizes your thoughts, pinpoints what's truly bothering you, and gives your brain a break. Those worries now live safely on the page, so you won't forget them. This simple act helps release negativity.
Also jot down your dreams and aspirations. Which can you act on now? What specific steps are needed? Writing reveals blocks—ask 'why?' and assess if changes are possible.
Say 'STOP' out loud to halt worries. Distract yourself: walk, do chores, solve a puzzle, or watch TV. Combine focus with movement for optimal distraction. Postpone worries to your dedicated 'worry quarter.'
Schedule a fixed 15-minute daily slot for worrying to prevent all-day brooding. Avoid bedtime. If worries arise earlier, note the topic and address it later. Keep it stark—no snacks, no cozy blanket. Sit upright in a chair and brood. No need to reread entries later; housemates respected my 'no-peek' rule (no hiding required!).
If daytime worries persist, wear a rubber band on your wrist and snap it gently for redirection.
In my diary I Think I Think Too Much, there's ample writing space, but the focus is positivity. Pre-bedtime fill-in sheets highlight strengths: 'I'd love to replay this childhood game...' 'Today's funniest moment...' 'Best compliment received...' 'I'm proud of...' 'Grateful for...' These build self-confidence, reducing worries. Feel good in your skin, worry less!
Happy journaling!
Greetings,
Pedrouchka
