WORRIED
Journal Prompts for when you’re feeling worried…
Journaling when you’re feeling worried provides a safe space to explore your concerns, organize your thoughts, and identify patterns in your thinking. It helps you process the underlying causes of worry, shift your focus to what you can control, and uncover actionable steps to bring a sense of calm and direction.
Where do you feel this feeling in your body? How does it show up physically for you?
What triggered this feeling? Reflect on the thoughts, event, or interaction that brought up this emotion.
Are these worries based on facts, assumptions, or fears about the future?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s causing you to feel this way - but dont ’t send it. Just allow yourself to sit with the feelings.
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
How has this resentment affected my behavior or mindset?
Explore the impact resentment has had on your actions or thoughts. Are you withdrawing, becoming defensive, or blaming others?What aspects of this situation are within my control, and what steps can I take to address them?
What would I need to release or reframe this worry? Consider what changes, conversations, or shifts would help you move past this feeling. What action can you take to address the issue?
What would I tell a friend who is feeling worried about the same issue?
What happens when you hold in your feeling? How does it make you feel mentally and physically?
How does this emotion align with my values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
How has worrying about similar situations in the past helped or hindered me?
If I let go of this worry, what would that feel like, and what could I focus on instead?
What resources, people, or strengths can I rely on to support me through this concern?
What small step can I take today to reduce the intensity of my worry?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Focused Task Management
What it is: Breaking down overwhelming tasks into smaller, actionable steps to create a sense of progress.
Why it works: Worry can paralyze decision-making by making challenges seem insurmountable. By focusing on one task at a time, you reduce mental clutter and build confidence through accomplishment.
How to practice: List all tasks causing worry, prioritize them, and tackle the smallest or most manageable one first. Use a timer, such as the Pomodoro technique, to stay focused while giving yourself scheduled breaks.
To fuel personal growth and success …
Gratitude Journaling
What it is & Why it Works: Worry often stems from fears about the future. Gratitude shifts focus to the positive aspects of your life, helping to counterbalance the negativity of worry.
How to Practice: Write down at least three things you’re grateful for, including people or moments—even small ones. Reflect on why they matter to you and how they bring value or joy into your life. This practice can calm anxious thoughts and create a sense of stability.
Explore the benefits and tips for practicing gratitiude HERE
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, promoting mindfulness. Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety. This practice encourages clarity and thoughtful responses, reducing impulsive reactions.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: After going through the senses, take another deep breath. Reflect on how you feel now compared to when you started the exercise. Acknowledge any shifts in your emotional state and allow yourself to release some of that worry.
Explore other mindfulness strategies HERE.
Breathing Exercises…
4-7-8 Breathing
What it is & Why it Works: This breathing technique slows your heart rate, engages the parasympathetic nervous system, and helps ground you in the present moment, counteracting the physical tension and racing thoughts caused by worry.
Tip: This exercise can be done anywhere and is especially helpful before a stressful meeting or when you're struggling to fall asleep.
How to Practice:
Sit comfortably with your back straight.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8, making a soft "whoosh" sound.
Repeat this cycle for 4–8 rounds, focusing on the breath and the counting to steady your mind.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.