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Creating a Worry Book

Updated on September 14, 2011

Everyone Worries

If I asked anyone if they ever worried about anything, the majority would probably answer yes. No matter how big or small, a majority of us find something to worry about. Although it‘s a natural thing, it can lead to serious health issues.

I definitely find that when I bring my day to a close and attempt to refresh my mind, I can‘t seem to settle because of my compulsive worrying. A lot of times, the things that I worry about are senseless. My biggest fear is not being able to make things work and what tomorrow will bring. I never considered the concept of not worrying about tomorrow because tomorrow is not promised to me.

Worrying is something that is very intense for me due to being bipolar. My thoughts uncontrollably race. I worry about unrealistic things. It causes me to have insomnia, severe headaches and stomach aches. Sometimes, I feel like I am having a heart attack but it turns out to be anxiety.

Creating and Using a Worry Book

During one of my therapy sessions, my therapist suggested that I create a worry book. It’s really simple.

  1. Before you go to bed at night, write down all of the things that you are worrying about in a notebook.
  2. Put it down and don’t touch or read it until it’s time for you to go to bed the next evening.
  3. When the next evening come, open it up and read what you have written. You may find that half of the things that you have worried about were not significant.
  4. Do this every night for a couple of weeks or as long as you may need it.

My experience with using the worry book is to show me that some of the things that I worry about, shouldn't be a worry at all.

However, there are many ways of dealing with the habit of worrying. Just remember that once you start this book, you have to learn how to let it go. There are a lot of free relaxation tutorials listed on on the internet and YouTube that can work for you.

HattieMattieMae gave some awesome tips in her comments in regards to letting go of your worries and how to use meditation to help. I hope this hub can be useful to you. Thank you for reading.

My Creating Worry Book Tutorial on YouTube


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    • sassyk73 profile imageAUTHOR

      Karen A. Harris 

      7 years ago from Milwaukee, WI

      @ahorseback...thank you so much for stopping by. I totally agree with you. Anxiety has taken me on a much unwanted journey. I really hope this reaches someone in need. I am so glad that you stopped by :) Don't be a stranger.

      @Sharyn...I am so glad to see you. I agree with you. Writing is a wonderful outlet. I am doing much better today :) Thanks.

    • Sharyn's Slant profile image

      Sharon Smith 

      7 years ago from Northeast Ohio USA

      Hi Sassy,

      I love the idea of a worry book. Any type of writing something down to release it is great therapy. I hope you are well today :)


    • profile image


      7 years ago

      Sassy , The anxieties of life can drain our very being ! I have watched and appreciate people who seem always to be happy. Anxiety alone will tear the strength from your body, from your family , from your life. I too know anxiety attacks . A whole life of this stuff is difficult at best Be sure to care about YOU !....awesome!In your reaching out ,you WILL help someone else too! Great hub.

    • sassyk73 profile imageAUTHOR

      Karen A. Harris 

      7 years ago from Milwaukee, WI

      Thank you josh. I really hope someone benefits from this. In a way it has helped me. Thank you for your comments. They are most welcome ;)

    • .josh. profile image


      7 years ago

      Meditation is certainly an excellent tool, but I do think a 'worry book' can serve the purpose of allowing you to let your worries go. By writing down your concerns, you are finding an avenue to express them and get them 'out of your system.' I suspect this is a particularly effective strategy when you do a reflection the following day, and consequently see how petty some of your concerns are. Sure, meditation will also help, but I think adopting a strategy that allows you to analyze and see the flaws in your own thinking can also be quite effective.

      Great hub, sassy - I suspect there are many who could benefit from reading this, and hope these strategies help you get over some of these stressors.

    • sassyk73 profile imageAUTHOR

      Karen A. Harris 

      7 years ago from Milwaukee, WI

      Hey HattieMattieMae...thank you for the useful information. I directed readers to review the useful tips you provided in regards to letting go of the worries. I value your information. Mediation is an excellent way to release.

    • HattieMattieMae profile image


      7 years ago from Limburg, Netherlands

      Better way would be to learn meditation, it teaches you to stay focused on the hear and now, and letting go of all thoughts from the past. Although what she says can be helpful, you are focusing than on what you are still worried about. Never really letting go of the thoughts, but holding on to them. You learn to focus and clear your thoughts, and yes you can even worry so much your heart races, and give yourself a heart attack, or anxiety attack. Meditation helps you calm down, slow yourself down, and take better care of yourself. There is self-guided love meditation,self-worth,resting,relaxing on you tube free.


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