Naming the worry

A worry said plainly is often smaller than one left circling.

  • Explain the worry to someone who just walked in, what you fear and when it's meant to happen.
  • Talk about when this worry first showed up today, and what you were doing.
  • Say every "what if" in your head out loud, one after another, until you run out.
  • Name the worry underneath the one you started with.
  • Describe how big this worry feels, then how big you think it really is.

Looking at it from a step back

These prompts ask you to look at the worry the way someone else might.

  • Talk about what you know for certain and what you're guessing.
  • Describe this situation the way a calm friend who doesn't share the worry would.
  • Talk about a time you worried about something similar, and how it actually went.
  • Say how much this will matter in a week, a month and a year.
  • Describe the most likely outcome, not the one your mind keeps jumping to.

What's in your hands

Look for one part you can act on, however small.

  • Name one part of this you can do something about today.
  • Talk through one thing you could do in the next hour that would make this a little more settled.
  • Say what you'd need to know to feel a bit steadier, and how you could find it out.
  • Describe what you'll do if the worry comes back tonight.
  • Talk about what you could hand to someone else.

Settling for now

You don't have to solve the worry to put it aside for a while.

  • Describe what you'll have for breakfast tomorrow, in detail.
  • Talk about a plan for this weekend that has nothing to do with this worry.
  • Say what you'll do for the next twenty minutes instead of thinking about this.
  • Name one thing that went fine today while you were worrying.
  • Pick a time tomorrow to come back to this, and say it out loud.
  • Talk about something steady in your life that this worry doesn't touch.

How to use these prompts

Try one prompt from each of the first three sections, in order. That moves you from the worry, to a wider view, to something you can do. Stop after a few minutes even if the worry isn't gone.

  • Say each prompt aloud before you answer it
  • Name it, step back, then pick one next step
  • Use the last section when you'd rather set the worry aside
  • Listen back a week later to see how the worry turned out

If worry is taking over

Saying a worry out loud can help some people see it more clearly, but journaling isn't a substitute for support. If anxious thoughts are getting in the way of sleep, work or daily life, talk to a doctor or someone you trust. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.

Questions about journaling with anxious thoughts

Can journaling help with anxious thoughts?

Some people find that saying a worry out loud makes it easier to look at. It doesn't work for everyone, and it isn't a substitute for professional care. If anxiety is affecting your daily life, talk to a doctor.

Should I talk or write when I'm worried?

Whichever you'll actually do. Talking can keep up with racing thoughts, while writing slows you down, which some people prefer. Try both and see.

What if journaling makes me more anxious?

Stop and do something else. Going over a worry again and again isn't the goal. Try a prompt from the last section instead, or talk to someone you trust.

Say the worry out loud

Tap the sun and say the worry out loud. Dawn Light writes it down on your iPhone as you speak, so it's somewhere you can look at it later.

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