Keep a diary to deal with anxiety

Keep a diary to challenge anxious thoughts

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The goal of this process is to write down your concerns on paper so that you can break the cycle of contemplation, challenge these ideas, and come up with solutions to them. Here is how to get started.

Write down your worries

Start with a diary for 5 to 15 minutes, and then write down your thoughts. Continue until you feel that you have written what you need to say but haven’t thought deeply about it.

Describe the current events that are causing you difficulties.Remember, anxiety is sometimes not the case Currently Something that can cause stress, but what do you worry about Can occur.

Write down what is happening now, and write down what might happen next that is really stressful for you. This recognition itself may bring stress relief!

Reread and rethink

As you review what you wrote and reflect on your doubts, explore your options. Will the situation be different? What can you do now to change your situation-or change your perception of your situation?

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Ask yourself the following questions:

  • How likely is this to happen? how do you know? are you sure?
  • If the thing you are afraid of does happen, will it be as negative as you thought? Can it be neutral or even positive?
  • Is there a way to use your environment to create better results? Can you use existing resources to take full advantage of potential changes? Is it possible (or you can create) better changes?

Challenging your thoughts can help you relieve anxiety. It can help you understand that things are less likely to happen than you think, or that they are not as bad as you think.


For every fear or worry you have, try to write at least one (but preferably more) way so that you can think about it in a different way. Create a new story for yourself, even a series of new possibilities. Write these next to the fear in your head right now.

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It may also be helpful to check your cognitive distortions to understand how you can benefit from changing your habitual stress-induced thinking patterns.

Recall your strengths

Think about the biggest challenge you have faced and overcome. Looking at your strongest and wisest moment, do you think you can use the same strength and wisdom to overcome this potential challenge?

What do you think you can learn from it? When you face these new obstacles, in what ways do you think you will gain strength?

Thinking about your strengths and your best moments can help you remember this. Although you may not like the current situation, you have the power to deal with what is coming. You may discover new advantages you didn’t know!

Consider a plan

Suppose you are afraid of Have done What would you do if it happened? You don’t have to make a complete plan, just try to write down the resources you will use and the next steps you will take.

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Thinking carefully about your plan can eliminate the fear of the unknown. If you know that resources are available when you need it, then your mind is more likely to stay away from the worst-case scenario (which we all tend to sometimes).

Decide how to prepare

Think of at least one thing you can do now to prepare you for your fears. Maybe you can:

Putting your energy into the plan can help you get rid of anxiety and move towards empowerment. Even if you don’t need them, you now have the resources to help you live (plus, you are distracted in the process).