Search Here

Worrying on paper is an effective method for managing anxiety and reducing stress.

The Concept of Worrying on Paper

Psychologists recommend worrying on paper as an alternative to worrying in one's head. This technique involves writing down worries instead of mentally elaborating on them. This approach helps in breaking the cycle of chronic worry and diminishing overall stress levels. By externalizing worries, people can distance themselves from their thoughts, reducing the emotional impact of these worries.

How It Works

Creating Space Between Fears and Identity

One primary advantage of worrying on paper is the separation it creates between a person's fears and their sense of self. This practice helps people see their worries as temporary thoughts rather than defining aspects of their identity.

Slowing Down the Racing Mind

Worrying on paper also slows down the thought process. Writing is inherently slower than thinking, which means that people have fewer worries per minute when they write them down. This reduction in the speed of worrying can lead to a significant decrease in anxiety.

Short-Circuiting Overthinking

Overthinking often perpetuates worry. When people write down their worries, they interrupt the cycle of habitual overthinking. By taking a pause to write, people can weaken the habit of continually elaborating on worries, leading to less frequent and less intense episodes of anxiety.

Becoming an Author, Not a Victim

Writing down worries shifts a person's perspective from being a passive recipient of worries to an active author of their thoughts. This empowerment allows people to control their narrative, reducing the feeling of being overwhelmed by worries. By deciding which thoughts to elaborate on, they gain a sense of control over their mental state.