July 30, 2019
Anxiety Journal Template
At the moment your anxiety owns you. But let’s turn the tables and have you own your anxiety! Admit that it’s there, and then start to see how it shows up in your life. The best way to do this, is to track it. Start a daily log, and commit to doing this for a month. I did this about 15 years ago, I tracked my anxiety for 3 months, on a daily basis, and I learned so much about myself. You can create any kind of tracking system, in fact there are very good app’s these days that do it for you.
I believe it’s important to include your sleep cycle. If you are not sleeping well, you simply can’t cope in life, and lack of sleep is bound to affect your mood. People need different amounts of sleep, do you know how many hours your child needs for optimal mental health? Start seeing what their behavior and mood is like after they get different amounts of sleep. Perhaps they still need a nap, or at least some down time during the
Monitoring hydration is essential, children often get nightmares because they are dehydrated, and this can become a cause of anxiety, that is easily remedied with water. Teach your children how much water they should be drinking daily, and create a tracking system so that they can count how many glasses of water they are taking in daily.
Teach them that there are basic building blocks to mental health, and that good sleep, hydration, nutrition, exercise, fresh air and social contact are all big blocks. If they can work these basics into their routine, then they are doing a lot to combat anxiety.
Anxiety can be the result of organic causes or even a symptom of certain food types. Sugar and caffeine are natural antecedents of anxiety, but beyond this, monitor your child’s nutrition to see if there is anything else that is producing behavioral changes. Making sure that children get Fishoil, Vit D and Vit B are also basic ways to ensure their overall health.
The fact is, that feelings don’t come out of nowhere. They show up for a reason, because something has happened, or our body is trying to let us know something.
Starting a daily habit of journaling, will increase their ability to tune in to what is happening in the present moment. Then they will become more aware of what triggers them. And once they know what makes them feel bad, they can start to confront the lies and make different meaning out of information.
Here’s a helpful template to give you guidance as you take those next steps to journal.
Be sure to include the:
SLEEP: Good, Fair, Poor
TOTAL HOURS: 6-7-8-9-10
ENERGY: Good, Fair, Poor
CONCENTRATION: Good, Fair, Poor
EATING: Good, Fair, Poor
LIQUIDS: Good, Fair, Poor
FEELINGS: Mad, Sad, Scared, Glad
RATE THEM: 1-2-3-4-5-6-7-8-9-10
1. What am I feeling?
2. What is my feeling temperature? (How do I feel from 1 – 10, 10 being anxious, 1 being
3. What am I thinking?
4. What’s the proof that it will happen?
5. What’s the proof that it won’t happen?
6. So what if it happens?
7. How can I deal with it?
8. What can I say and do to help me get through this?
9. What’s my feeling temperature now?
I hope this helps aid you in your journey to healing. Anxiety can be crippling and any steps you take to discover more about triggers and patterns can be beneficial. Also please consider Contacting Us to set up an appointment to discuss your journey and ways to move forward!