To start a Worry Journal:
Select a notebook or notepad
On a blank page, draw a line down the center, creating 2 columns. Do this on three pages.
At the top of the first page, write: I need to remember to take
care of…
At the top of the second page, write: I can’t forget to…
At the top of the third page, write: I am so worried about…
In the left column of each page, finish the sentence at the top,
writing down everything that occurs to you.
In the right column, address the concern, worry, or task, by
scheduling a time to think about it or deal with it.
Don’t judge your worries, and try not to censor yourself. This
is a private exercise where you can be honest about what’s on
your mind. Anything that’s worrying you – no matter how
seemingly insignificant or not – belongs on these pages.
worry
Stick with this daily habit, and you’re likely to find yourself
better able to set your worries aside in order to fall asleep.