Most times, writing down our worries can make all the difference. Acknowledging the things that make us anxious makes us one step closer to finding a solution. Do this exercise with a friend to gain perspective from your worries and think about how to approach and solve them!
Instructions
ASSESS YOUR STRESS
On a scale of 1-10, with 10 being very stressed, what is your number at the moment?
DUMP OUT YOUR WORRIES
Write each worry or anxiety you are dealing with on a separate index card or piece of paper, fold it, and put it in a ‘Worry Jar.’ Now that you’ve written them down, you can leave them alone for a bit.
SHARE AND BRAINSTORM
After you’ve let your worries ‘air,’ revisit them with a friend. Talk through them individually, brainstorming creative ways to manage or move past them. Write each strategy and solution on the back of its card or paper.
GROW YOUR SOLUTION JAR
Place that paper into your now ‘Solution Jar’ when you have workable solutions you’re happy with. Your brain can now relax knowing there is a workable plan, and your worries do NOT define you; they are separate from you.
Reflections & Actions
How did ‘dumping out’ your worries onto pieces of paper and placing them in a jar help you?
Did you find that giving them some space before discussing them help you? Why do you think that was?
What was helpful about working with a partner to find solutions?
Moving Forward
Keep a Worry Journal where you record your daily anxieties.
Look at patterns; jot down ideas for solutions.
Check-in with a partner to help find solutions, and use as an accountability partner to action them.
Download This Worksheet
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