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When starting your worry journal divide your notebook into different segments. Dedicate each segment as:
While worrying, you may have a hard time focusing on anything else. However, constant rumination on negative thoughts is a bad habit. SANE Help Centre – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head.Along with causing physical symptoms, worry and stress can also make it harder to recover from illness. Here are a few ways worry may be impacting your overall well-being. 1. Excessive worry can make you physically ill If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like you’re spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety. Folks — listen up — life isn’t a dress rehearsal and we want/need to enjoy our limited time here, so it’s crucial we find a way to stop worrying. Using an anxiety journal is relatively easy, accessible to most people, and a small investment. At the surface journaling is a tool that can help you: From therapy to coaching, to mentoring, there are limitless ways to get the help you need. Cognitive-behavioral therapy, specifically, can be a great, life-changing tool. Remember to speak to a few different therapists, coaches, or counselors to help you find the right fit.
Write your thoughts down as they occur in their respective segment. This will help you prioritize your worries and help you figure which worry is most pressing at the moment. Kandola A, Stubbs B. Exercise and anxiety. Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23You need to understand that anything can happen! I might do okay, after all, or I might end up being judged by my peers and colleagues. You can’t predict or control what happens but you can prepare for the best or the worst possible outcome. 3. Put A Plan In Place Emotional reasoning. Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”
Write down your worries. If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts—on a pad or on your phone or computer—is much harder work than simply thinking them, so your worries are more likely to lose their power. TAKE ON THE GO: It’s best to use this journal whenever anxiety strikes which is why we created it in a size that's perfect to travel with (5-7/8" x 8-1/4”). With the professional cover and convenient diary size, you’ll be mastering your thoughts in no time. If you're a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn't work.
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It may seem like a simplistic solution, but talking face to face with a trusted friend or family member—someone who will listen to you without judging, criticizing, or continually being distracted—is one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.
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