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Eleven ways to write away worry in a journal for a better night’s sleep

tired mom

Worrying is a major cause of losing sleep at night. One of the main reasons why this site is called The Warm Milk Journal is that I highly recommend writing in your journal when you are feeling worried and anxious.

1. Writing focuses your attention on something other than tossing and turning endlessly in your bed.

2. Writing is taking action and you will feel like you are doing something rather than hopelessly worrying.

3. Writing allows you to get some perspective. Your troubles may not seem so bad once you get them on paper.

4. Once on paper, you can give yourself permission to release them.

5. Writing enables you to turn a negative thought and recreate it into something more positive and constructive.

6. You can write your worst case scenario down, visualize it happening, and then picture yourself getting on with your life. From that lowest of low points there will be no place to go but up!

7. You may write to God and ask for guidance.

8. You may get creative and write some poetry which can be quite soothing to a tired and anxious mind.

9. Ask questions in your journal. Asking the right questions may give you insights and ideas you may never have previously thought of. If you turn out your light shortly after writing the question(s) down, your sub-conscious mind will go to work on it as you sleep.

10. Write down affirmations that center you. I really like: “I Am safe”, “I Am loved”, or simply “Peace”.

11. A little drawing and doodling can be quite relaxing. I enjoy drawing organic and geometrical shapes and then shading or coloring them in.

Any of these eleven journal writing strategies will get you back to sleep soon!

In Peace,



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2 Responses to Eleven ways to write away worry in a journal for a better night’s sleep

  • Dawn Herring says:

    Journaling is one of best approaches to unloading worry. I agree it can help you gain a fresh perspective, ask pertinent questions, and aid in a better night’s sleep knowing you’ve reckoned with those worries on the page and let them go.

    I have chosen your post, Eleven ways to write away worry in a journal for a better night’s sleep, for the #JournalChat Pick of the Day on 12/11/12 for all things journaling on Twitter;
    I will post a link on Twitter, Facebook, LinkedIn, my blog and website Refresh with Dawn Herring, and in my weekly Refresh Journal:

    #JournalChat Live is every Thursday, 5 EST/2 PST, for all things journaling on Twitter; our topic this week is Your Journaling: It’s Just Perfect!

    Thanks again for these effective strategies to use in our journals to write away worry.

    Be refreshed,
    Dawn Herring
    Host of #JournalChat Live and Links Edition on Twitter
    Author of The Birthday Wall: Create a Collage to Celebrate Your Child

  • Debra says:

    Thank you, Dawn. I so appreciate what you do with your #JournalChat live. Writing is so healing.

    Take care!

    In Peace,

    Debra 🙂

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