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What is the purpose of a worry diary?
The Worry Diary can be used in the initial stages of treatment for generalized anxiety disorder (GAD). It is a helpful way of orienting clients to observing their worries as a process rather than focusing on the content. The most common measure used to assess anxiety in treatment outcome studies is the Hamilton Anxiety Scale (HAM-A),7 8 which is a primary measure for generalised anxiety disorder (GAD) and is often used to assess general anxiety symptoms across conditions. WorryTree is designed based on cognitive behavioural therapy techniques, supporting you to catch, challenge and then problem solve your worries, transforming your negative thoughts and helping you to feel better. Can journaling help with anxiety? The answer is yes. A 2018 research study found that people who journaled had a reduction in symptoms of depression and anxiety. That’s because the process of writing can release pent-up feelings and negative thoughts, which helps to quiet the mind. Your worry time is an allotted time during the day in which you are allowed to worry. It is usually advised to make this a 15 minute period, at this time it is probably a good idea to include news-reading in your worry time. The Worry map is designed to turn a worry into a plan of action. When you know what to do, you’ll be less anxious. The idea is to write out your worry. You then list the things you can do about your worry, and identify what you can’t control. Next you create a plan of action from the list of things you CAN do.
How do you make a worry diary?
Grab a pen and paper and write down everything you’re worried about, big and small. Set a 3-minute timer and make a list. The idea is you’ll run out of worries to write before the timer is up. Fill a page for each worry and get to the root of the issue. It’s effective and here’s why: When you write down your worries you can relax knowing they won’t be forgotten. They are now on paper. Writing down all you’re concerns/problems/worries tells your brain that these worries are important and you won’t forget them.