There are certain times when anxious thoughts seem to drown out everything else going on in your life. You will be tossing and turning, trying to fall asleep late at night, or attempting to focus on an important work project when the worries creep in to distract and torment you.
Sometimes the anxiety springs from immediate concerns: What if I don’t get the job I’m interviewing for next week? or Why did I start that fight with my friend when I know I was in the wrong?
Sometimes it spirals out of control into big, life-altering fears: What if I am never financially stable and I never have any money for retirement? or Why can’t I ever control my temper? I’m going to drive everyone I love away eventually.
When you start to feel frantic or paralyzed by worry, open your journal and use writing therapy to confront your fears. Acknowledge your anxious thoughts and stop them from getting too overwhelming.
Worry-Be-Gone Writing Therapy
1. Allow yourself at least a full minute of quiet thought before you start writing. Try to regulate your breathing and calm your mind.
2. Open your journal and write down a few short sentences that describe your most pressing worries at the moment (focus on no more than three).
3. One at a time, go through the following writing therapy process with each of your concerns. First, try to get to the core of your fear and stress. Why are you so worried about this aspect of your life? Who else does it affect? Are there any other repercussions?
Next, imagine that the worst-case scenario occurs for this particular concern. What exactly would happen? How would you feel? Would you be able to cope with the situation? What would happen next? Even though it is stressful, let the worst situation play out in your mind. How likely is this situation to occur? Recognize that even if it were awful, you would still be able to bounce back from adversity. Dismiss the scenario and move on.
Now write down everything you have control over when it comes to this issue. What can you do to be proactive about creating a positive result? Who can you turn to for support or guidance? What are better alternative outcomes to your worst-case scenario? How likely are these to occur?
In conclusion, write down one or two next steps you will take to more toward one of your positive outcomes. Tell yourself, out loud and in writing, that you are strong enough to survive this rough spot and that everything will be all right (and believe it!).
Do you use your journal to manage your worries? What writing therapy tips do you have for other journalers?
Got holiday worries? Here’s some Writing Therapy Help for the Holidays!
Leave Comment