Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm Book 1)

by Nick Trenton

was positively correlated with better emotional self-regulation, improved wellbeing and fewer depression and anxiety symptoms one month after starting an online journaling program. To do this kind of journaling, simply write about a traumatic experience for no more than 15 to 20 minutes, for around 3 to 5 days. As you write, gradually shift your focus onto positive affect, i.e. good emotions. You can use prompts like: What has someone done to help you? What are you grateful for? What are your ultimate values and principles? So, you could use PAJ to unpack a horrible argument you’ve recently had with someone. You can sit down and first “vent” a little to put words to what you’re feeling, for example, “I can’t believe she’d say that, and I’m so hurt that she didn’t consider how her words would affect me…” As you write, however, you could gradually start o reframe the stressful encounter in more positive terms. “I’m glad I was able to step away and cool off before I said something I regret. That’s something to be proud of. And I suppose one good thing that has come from this is that we are finally having this difficult conversation we should have had years ago.”