In the face of the many stressors we encounter today, it’s no surprise that our worries can sometimes feel overwhelming. However, there are strategies we can employ to manage these concerns and regain a sense of control effectively. One such approach is the friendly practice of keeping a “worry diary,” which aligns with the principles of emotional regulation found in Dialectical Behavior Therapy (DBT).
Graham Davey, Ph.D., an emeritus professor of psychology at the University of Sussex, suggests that documenting each worry in a diary can be helpful. By putting your worries into words, you externalize them and prevent them from overwhelming your mind. This practice mirrors the DBT skill of “observe and describe,” where you observe your thoughts and emotions without judgment and then describe them non-reactively.
Let me introduce you to Sarah, a 32-year-old professional grappling with heightened anxiety due to work-related stressors. Sarah decided to try the friendly practice of keeping a worry diary as part of her DBT-inspired emotional regulation toolkit.
Sarah spent a few minutes jotting down her worries in her daily diary. She found solace in externalizing her concerns, as it allowed her to release the burden from her mind. Simply putting her worries into words provided her with a sense of relief and clarity.
After a week of faithfully maintaining her worry diary, Sarah took some time to reflect on her entries. This friendly process helped her gain a fresh perspective on her worries. She discovered that some concerns were based on realistic factors, while others were rooted in unlikely scenarios or irrational fears. This step aligned perfectly with the friendly DBT skill of “check the facts,” where one looks honestly at one’s thoughts and evaluates their accuracy. The result? Sarah felt empowered to challenge and reframe her worries with compassion and understanding.
Continuing with her worry diary practice, Sarah recognized the power of friendly action when faced with overwhelming worries. Instead of allowing them to hold her back or trigger avoidance behaviours, she courageously took proactive steps to address the underlying concerns. For instance, when an upcoming presentation stirred up intense worry, Sarah broke the task down into manageable steps, sought colleague support, and practiced self-compassion to counteract self-doubt.
Over time, Sarah noticed a remarkable improvement in her ability to regulate her emotions and manage her worries effectively. Through the friendly practice of keeping a worry diary, she not only externalized and reflected on her concerns but also implemented problem-solving strategies and cultivated emotional resilience in a warm and supportive manner.
So, if you are overwhelmed by worries, consider giving the friendly practice of keeping a worry diary a chance. It can provide a safe space to express and explore your concerns while empowering you to take positive steps. You’re not alone on this journey, and by incorporating DBT’s principles of emotional regulation into your worry diary practice, you can navigate your emotions with kindness and compassion, ultimately leading to greater well-being and peace of mind.
Download Free Worry Journal
At STG, we often use a worry journal with clients dealing with overthinking and worrying due to overthinking. This journal is called “Overcoming Overthinking Journal.” It is 22 pages long and contains information about worrying and overthinking and many helpful worksheets and strategies. Download it for free using the form below.
