Journaling prompt that helped me catch worry spirals
My therapist gave me this one: write down the worry, then ask 'what's the evidence for this?' and 'what's the evidence against it?' Then ask 'what would I tell a friend who had this worry?' Simple but it forces me to slow down instead of spiralling. I keep a small notebook by my bed for the 3am ones.
Comments (10)
This is so good! I do something similar but I never thought to keep a notebook by the bed for the 3am ones. That's the time my brain decides to replay every embarrassing thing I've ever done. Definitely stealing this idea!
This technique is a core component of cognitive restructuring in CBT. Examining the evidence for and against a worried thought disrupts automatic thinking patterns and engages the prefrontal cortex – the rational, evaluative part of the brain. The 'friend' question adds perspective-taking, which further weakens the grip of the distorted thought. Excellent application of the technique.
Shared this with my sister who also struggles with anxiety. She said it's the first journaling thing that's actually felt useful. Thanks for posting it!
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Practical tools for managing anxiety – grounding techniques, exposure planning, breathing exercises, and honest 'what worked for me' discussions. A space to share strategies that translate from theory into real life.