Have you ever noticed how worries tend to multiply when left inside your head?
One of the most effective tools is the Worry Diary – a simple but powerful technique rooted in Cognitive Behavioural Therapy (CBT). Here’s how to start yours today.
Here’s how to start:
- Choose your format – a notebook, app, or printed sheet. Whatever you’ll use daily.
- Set a “worry time” – 15–20 minutes a day (not before bed). When worries pop up outside that time, tell yourself: “I’ll write it down later.”
- For each worry, ask yourself:
- What exactly am I worried about?
- How likely is this, really? (0–100%)
- Is there anything I can do about it right now?
What’s a more balanced way to see this?
4. Sort your worries:
Practical → take action
Hypothetical → practice letting go
5. Review weekly – you’ll be surprised how few worries ever come true.
Schedule a consultation with Rostyslav Shemechko by calling 647-866-9061 or info@shemechko.com if you need help or advice.
