In this video, I discuss journaling for mental health using a worry journal method.

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0:00 intro
1:15 Worry Journal
1:25 Definition of Intrusive
9:20 Treatment Options
13:40 Mindfulness
15:50 Why Intrusive Thoughts Are Persistent
21:25 Why It Works
23:50 When It Does Not Work
25:36 Put It To Practice

It is my aim to teach you actionable information from a therapist’s perspective, in order to improve your thoughts, emotions and behavior so you can show up as your best self and improve your quality of life.


Tiny Buddha's Worry Journal: A Creative Way to Let Go of Anxiety and Find Peace: [ Ссылка ]

The Anxiety and Worry Workbook: The Cognitive Behavioral Solution: [ Ссылка ]


How it works:

To understand how a worry journal is effective in decreasing intrusive thoughts, first we need to be clear on what anxious thoughts are about.

When I think of something that is intrusive, I get in touch with that feeling of having my flow interrupted. LIke a fly that just keeps getting in my face when I am trying to concentrate.

I find it very frustrating to lose traction in my train of thought when I am in my zone of genius, or a rhythm in my routine, even in the most seemingly mundane of tasks, like the dishes and laundry (passive tasks in which I the opportunity to find inspiration and reflect on my goals, usually in the form of podcasts).

Anxious thoughts do not ask for permission, or say “excuse me”, they just butt right in, and derail the quality of life you are trying to experience in the present moment, be it a conversation with a friend, or just trying to relax at home.

I am sure you can relate.

Why it works:


You are not your intrusive thoughts. The worry journal will bring light to the validity of your anxious thoughts, making it easier to identify them and mitigate their recurrence. This is how you decrease your intrusive thoughts.

Anxiety stems from anticipated, unresolved concerns. Our natural instinct is to seek cognitive closure around those concerns.

However, in our brain’s attempt to gain this closure and problem solve, we often create more angst for ourselves, because our initial solutions create more branches of identified barriers or other related problems.

This produces fear and additional concerns that were not top of mind prior to the initial distressful thought. We end up with more concerns than we started out with, and this is not productive.


Put it to practice:

Choose your form of journal. It can be a pen and paper, a note app on your phone (my favorite is Google Keep Notes), or just your phone calendar notes.

Next, consider your schedule and commit to a time that works best for you. This could be a regular small block of time during your day, or a larger block once a week.

There you have it! Another Tool for you to cope!

Now, go make good things happen!

#patrickmartinlcsw #thementalhealthtoolbox

Harvard Health: [ Ссылка ]

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