, and I wanted to give it a try. That first day, I worried that if I allowed myself to list everything out, I’d spiral into a ball of despair. Instead, I found that writing out my fears at the beginning of my day was like purging myself, or taking an icy shower that jolts you awake.
To my surprise, none of what kept me up at night ended up taking place. And as it turns out, my two-step journaling approach is backed by science. In a, researchers found that by challenging our worries with objective evidence, our anxious symptoms are thought to decrease. According to the cognitive behavioral therapists I reached out to, a large part of why this works is because it allows us to identify biases in our thinking.
Dr. Taitz, who works as an assistant clinical professor in psychiatry at the University of California, Los Angeles, says it’s important to try and step back from our thoughts when we’re feeling intensely emotional. “We often remember our fears rather than what actually occurs,” Dr. Taitz points out. She says that taking a moment to start tracking what actually happens shifts our perspective and motivation to be more mindful of our thoughts.
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