Are you a chronic worrier? I know I am. I can get sucked into a negative tailspin very easily. From time to time, I have used the technique of having a planned worrying time of either worrying in my head or in a journal. I time myself for 10 to 15 minutes and just worry to my heart’s content. To worry for just 10 minutes is fairly easy for me, but worrying for 15 minutes is much more difficult for me to worry the whole time. The point is to limit your worrying to a certain time. Set one or two worry times a day and when you feel yourself wanting to worry at other times, just remind yourself you will be able to do so during your worry time.
It helps when I do this regularly. I find it easier to focus using my journal to worry than worrying in my head. Try both, then decide which works best for you.
You should do this everyday for 21 days to see the best results. Worry is addicting just like many activities and types of thinking. There is a payoff in doing so. It’s old hat and a hard habit to break. But keep up with your worry time. Make it a new habit. I wrote a poem about worrying over 20 years ago. It went like this:
My worry turns to fear racing in my head.
It is a web interweaved,
beautiful in its design.
That attracts me every time
And like a child I kick and scream
Till the spider comes in for the kill
Worry can be addictive. It traps you every time. You need to take steps to lessen your anxiety so it does not interfere with your life and living. Journal writing is one technique that I find very helpful. Though I do not do it enough, exercise is also great for relieving anxiety, which is related to worry.
Another technique that works very well with me is deep breathing, especially alternate nasal breathing, which is to take a deep breath, then close one nasal and breath out, then breath and close the next nasal passage, then breath out and continue. I start this every morning after I wake up then do 10 minutes of exercises. Next I do 30 minutes of praying and journaling.
Journaling also helps with chronic worrying. Try some deep breathing exercises to relax before you start journaling. There is no right or wrong way to journal. Start by writing notes to your future self. Writing lists is another good way to start journaling.
I believe there should not be any rules to journaling, unless you want to create your own. The important thing is to start writing. Don’t be concerned about spelling or grammar. Journaling is a private matter, and most likely will not be shared.
Write whatever you want. Express yourself. Relieve your stress and worries. Journaling is therapeutic and can help you solve many problems.