That thing you're worried about...

3 journaling prompts for uncertain times

We all worry. We dip our toes (or totally submerge ourselves) in the depths of fear, what ifs, and anticipation of what might happen or what could go wrong.

We worry about the micro. We worry about the macro. I’m sure you could name a few of your own right now if I asked.

Life is uncertain and worrying is natural.

But sometimes, we spiral. I found myself doing this the other day as I was awaiting lab test results. And then later in the week when I checked my bank account.

Worry, spiral, worry, spiral. 😵‍💫

When we get carried away with worry, it can manifest in our physical body (tension, poor sleep, lower immunity) and negatively effect our mental and emotional well-being.

As I got lost in the future of my (monkey) mind’s making, I turned to my journal to ground me back into the present and invite my Wise Self to take the wheel.

After journaling on the prompts below, the dark clouds cleared.

The weight in my chest lifted.

I felt soothed, confident, and optimistic.

Journaling is both a life raft and an anchor in these moments.

I want to share these prompts with for when you’re feeling the weight of the world on your shoulders. Especially if, you’re navigating them alone (as we so often do when we’re worrying — we don’t want to worry others!).

Journal prompts for worrying and uncertain times

For each of the prompts below, set a timer and journal for four minutes. Seriously. That’s all you need.

Acknowledge your worry

This prompt comes from fellow journal-er Margot Lee of No Particular Order. For this prompt, I want you to acknowledge the elephant in the room (because it likely feels that way!). Label what you’re feeling. Give it a name. Describe it in full detail. What does it feel like in your body? What fears are coming up? Wring out your worry on the page.

Best case scenario: What’s the best thing that could happen?

I know you’ve thought about the worst case scenario from every angle. It feels really big and overwhelming, and likely scary.

This prompt is going to help you think about the other side of the coin: the best case scenario. You probably haven’t thought much about this because the worst case scenario is pretty strong. But let’s do it. It’s just as likely to happen, right?

I recently heard Maria Menounos (TV presenter and host of the Heal Squad podcast) share that when she was diagnosed with pancreatic cancer, her hypnotherapist told her to choose wonder over worry. Wonder what it’s going to be like when you get good news. Wonder how it’s going to feel when you go through a hard thing with ease.

Wonder. wonder. wonder.

Let’s call upon our positivity, hope, and optimism and think (well, write) about the best that could happen.

If ________ happened, what would you do?

For this last prompt, we’re going to give a voice to our grounded, wise self. When we’re spiraling, we’re pretty incapable of thinking of or seeing solutions. This prompt helps us to step into our courageous and resilient self. If your worry/fear happened, what would you practically and realistically do? Allow your mind to see that you are a problem solver (or know someone who could/would help you). You can deal with life’s challenges.

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How are you feeling now? I’d love to hear about your experience journaling on these prompts, either in the comments or in a direct reply to this email 💗