"You do this every time you're worried and anxious about something, and over time you look at the list and see how much time you've wasted worrying about things,"
"I encourage clients to write down the things that are bothering them; the thoughts that stay on their mind and cause them to feel tense, on edge, or mentally overwhelmed,"
"This can also be done daily as a way to release what they've been holding internally."
Writing worries down on a worry list moves anxious thoughts out of the mind and reduces rumination. The practice involves listing every worry in a journal or Notes app and, optionally, pairing each worry with a worst-case scenario and then recording what actually happened afterward. Reviewing the list over time highlights how many anticipated outcomes never occur or fade, and shows how worries were managed when worst-case events did occur. The method functions as intentional journaling or a brain dump and can be used daily to release persistent thoughts and reduce tension.
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