Stay Calm: Keep a Worry Journal Before Bedtime

Many people suffer from anxious thoughts and worries, especially during the night when they have nothing else to focus on. Trying to fall asleep when your mind is racing can be incredibly difficult, and can often lead to further stress and anxiety. However, there is a simple technique that you can try to help calm your mind and reduce feelings of anxiety. Keeping a worry journal before bedtime can be an incredibly effective method for managing anxiety and improving overall mental health.

Why Keep a Worry Journal?

Many people might be dubious about the effectiveness of keeping a worry journal. After all, if you’re already feeling anxious, you might think that writing down your worries will only compound those feelings. However, research has shown that keeping a worry journal before bedtime can actually be extremely helpful.

The reason for this is that writing down your worries can help to externalize them, making them feel less overwhelming. When you keep them in your head, they can feel all-consuming and impossible to escape from. However, committing them to paper can help to put them into perspective and take some of their power away.

Additionally, writing in a worry journal can help you to identify patterns in your thinking. For example, you might notice that you tend to worry more about certain situations or triggers. Once you’ve identified these patterns, you can start to work on addressing and managing them.

How to Keep a Worry Journal

Now that we’ve established why keeping a worry journal can be useful, let’s look at how to go about it. Here are some tips for getting started:

1. Choose a Journal:

The first step is to choose a journal or notebook to use. You don’t need anything fancy – a basic notebook will do. However, if you’d like to make the experience more enjoyable, you could choose a journal with a cover that you find aesthetically pleasing. This will make it feel like a more special activity.

2. Set aside 5 – 10 minutes every night:

The next step is to create a regular time to write in your journal. Choose a time that works for you, ideally before bedtime. Set aside 5-10 minutes each night to focus on writing down your worries.

3. Write down your worries:

When you sit down to write in your journal, try to let go of any judgements towards your writing. This is a space for you to be completely honest and open about your thoughts and feelings. Write down anything that’s been weighing on your mind, no matter how big or small it may seem.

4. Use prompts:

If you’re struggling to get started, try using prompts to help kickstart your writing. You could try writing about what’s causing you the most stress right now, or about how you’re feeling in general. Another useful prompt is to write down three things that you’re grateful for each day. Focusing on gratitude can help to shift your perspective and reduce feelings of anxiety.

5. Reflect on your writing:

Once you’ve finished writing for the day, take a moment to reflect on what you’ve written. Try to identify any patterns or triggers that you’ve noticed. Think about how you can work on addressing these triggers and managing your anxiety more effectively.

Benefits of Keeping a Worry Journal

So, what are the potential benefits of keeping a worry journal before bedtime? Here are just a few:

1. Reduced anxiety:

As we’ve already touched on, writing down your worries can help to reduce feelings of anxiety. By externalizing your thoughts, they become less overwhelming and easier to manage.

2. Increased mindfulness:

Writing in a worry journal can help to increase your mindfulness. It encourages you to focus on the present moment and be fully engaged in your own mental processes. This can help to reduce feelings of stress and improve overall mental wellbeing.

3. Improved sleep:

Many people find that keeping a worry journal helps them to sleep better. By externalizing their worries, they feel more able to let go and relax at night.

4. Identifying patterns:

Keeping a worry journal can help you to identify patterns in your thinking. For example, you might notice that you tend to worry more when you’re feeling particularly stressed at work. Once you’ve identified these patterns, you can start to work on addressing and managing them.

5. Improved emotional regulation:

Writing in a worry journal can help you to regulate your emotions more effectively. It encourages you to acknowledge your feelings and process them in a healthy way, rather than bottling them up.

6. Increased self-awareness:

Keeping a worry journal can also help to increase your self-awareness. It encourages you to reflect on your own thoughts and feelings, which can help you to better understand yourself and your own reactions to different situations.

Tips for Making the Most of Your Worry Journal

To make the most out of your worry journaling practice, here are some tips to keep in mind:

1. Be consistent:

Consistency is key when it comes to keeping a worry journal. Try to set aside the same time every night to write in your journal.

2. Make it a habit:

In order to really reap the benefits of keeping a worry journal, it’s important to make it a habit. Try to write in your journal every night, even if you don’t feel particularly worried or anxious.

3. Be honest:

Remember that your journal is a space for you to be completely honest and open about your thoughts and feelings. Try to let go of any judgements, and be as truthful as possible.

4. Reframe your worries:

When you write down your worries, try to also reframe them in a more positive light. For example, instead of writing “I’m so anxious about my job interview”, you could write “I’m excited about the opportunity to showcase my skills at my job interview”.

5. Celebrate small wins:

As well as writing down your worries, try to also celebrate any small wins or positive experiences that you’ve had during the day. This will help to create a more balanced perspective and reduce feelings of anxiety.

Conclusion

Keeping a worry journal before bedtime can be an incredibly useful tool for managing anxiety and improving overall mental wellbeing. By externalizing your worries and identifying patterns in your thinking, you can start to work on addressing and managing your anxiety more effectively. Give it a try – you might be surprised at the positive impact it can have on your mental health.