Worry IV Nothing: A Discreet, Guided Anxiety Journal | Journal with Prompts to Calm Anxiety & Improve Mental Health | Promotes Stress Relief & Self Care

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When it comes to worry journal techniques, Hall is a fan of making a spidergram, also known as a spider diagram. To make your own, follow the steps below: 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.

Worrying is usually focused on a problem that needs to be controlled, putting our focus on “what if” rather than the present moment.As we focus on one negative thought, it primes our brain to look for more. By contrast, looking for a silver lining can help train your brain to search for positives and interrupt the cycle of worry. This is one reason why a daily gratitude practice can be so helpful and even life-changing. Or writing down a habit or activity that improves our mood or stress levels. Write down how you feel, and how you can do this more often.

Many people believe that writing your thoughts down in a journal can be done at night only. Not true! Keep your journal with you at all times and whenever a worry pops in your mind, write it down. You may find your mind flits from worry to worry, emotion to emotion (work, love, money, kids, etc.) but you must narrow it down; get to the root of the worry. Stop use of electronics at least an hour before bedtime ( social media is shown to be linked to anxiety)But chances are if you’re anything like me, one or two big worries keep popping up like an old ex-lover.