Emotional reasoning. Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.” If my worry is paying the bills, I might look for a part-time job, phone a relative, create a budget, and/or cut costs. Drag your thoughts away from your troubles… by the ears, by the heels, or any other way you can manage it”. Mark Twain

Physical signs can be the first sign that constant worrying is becoming a problem. Headaches, stomach aches, and shortness of breath can indicate that you’re experiencing excessive worry. Digital Cameras, camera lenses, Headsets, Speakers, Projectors, Home Entertainment (new and certified refurbished) 15 Days Returnable Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school.Labeling. Criticizing yourself based on mistakes and perceived shortcomings. “I'm a failure; I'm boring; I deserve to be alone.” Sure I’ve practiced meditation and physical exercise and these are very useful techniques — but this one — the worry journal, has had ginormous results. It will also come in handy to keep all the free self-care goodies you receive here organized in one place. Your physical health is an important buffer against constant worry as it is harder to break the cycle when you don't feel well or have low energy. gain perspective to see if the cause of your anxiety is as dangerous, insurmountable, or rooted in evidence as it feels

Along with causing physical symptoms, worry and stress can also make it harder to recover from illness. Here are a few ways worry may be impacting your overall well-being. 1. Excessive worry can make you physically ill Cregg DR, Cheavens JS. Gratitude interventions: effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. J Happiness Stud. 2021;22(1):413-445. doi:10.1007/s10902-020-00236-6 There’s also little to no risk to trying it and research suggests journaling may help ease anxiety, but we need more high quality research to prove it. Still, here is what research has shown. Sleep technologist Laura Butler states: “People with insomnia lie in bed and think, think, think. If they put a notepad by the bed, they can write down all the stuff they’re thinking about – the grocery list, pay that bill – so they can release it.”Want to learn how to stop worrying? One important step is to recognize the common symptoms of chronic worry or anxiety:

If we worry about possible outcomes all the time, we end up associating everything in our environment with anxiety. Not to mention our heads start swirling with about ten thousand different possible outcomes. You need to understand that anything can happen! I might do okay, after all, or I might end up being judged by my peers and colleagues. You can’t predict or control what happens but you can prepare for the best or the worst possible outcome. 3. Put A Plan In Place When starting your worry journal divide your notebook into different segments. Dedicate each segment as: If you're a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. Worrying is often a way we try to predict what the future has in store—a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn't work.This journal reinforces rationalization instead of catering directly to your negative feeling. "So, what's going on?" Here's where you can detail your scenario and what's physically happening to cause your negative feeling. "Ok. Describe how you're feeling." Here's where you can write your emotions, whether you're anxious or depressed. "Now, what are you thinking?" What are you thinking about the situation or your emotions? "What evidence supports/contradicts that thought?" This forces rationalization. Is there support for your emotions? Do you have evidence? Is there anything that contradicts yourself? "Got it. Let's try writing down an alternative thought." If you want to write something more positive or rational after collecting yourself. "How do you feel now?" Better? Worse? "Anything else before you go?" Catalog final thoughts here. These symptoms can also serve as a sign to examine how you’re feeling. You may need to practice deep breathing and focus on relieving your worry. Ultimately, one of the first steps towards learning how to stop worrying is to identify these physical symptoms. 2. Worry can cause a stress response Using an anxiety journal is relatively easy, accessible to most people, and a small investment. At the surface journaling is a tool that can help you: