Stressful Moments - Write It Down

When we feel overwhelmed, stressed, or anxious, we often get stuck in our heads. This practice helps you release your thoughts, identify what’s causing the stress or anxiety in the moment, and discover practical ways to handle it in the future. We may not always see or think clearly when we’re triggered, but by taking a moment for ourselves, we can find tools that bring clarity and better prepare us for when it happens again.

For this practice, you’ll need a writing utensil and some paper—or your journal, if you have one. Gather your materials, settle into a quiet space—whether on a chair or on the ground—and begin.

Transcript

Are you having a stressful moment?

Do you feel overwhelmed with emotions?

Is there a feeling that you are losing control?

If yes,

Grab a pen and paper or your journal.

Find a seat on a chair or on the ground and pause this recording if needed while you get yourself situated.

Now close your eyes once you're in a comfortable position.

Place your hands on your heart space and take a deep breath in and a deep breath out.

Deep breath in and a deep breath out.

Deep breath in and a deep breath out.

Another deep breath in and a deep breath out.

One last time,

Take a deep breath in and a deep breath out.

Take out your pen and paper now and pause the recording as needed.

What is causing you the most stress?

Write it down and it's okay if there are multiple things.

List them all.

Now for each thing you listed,

Write down why it is causing you stress.

Now make a note of one practical thing you can do to better react to each stressor and manage it in a more effective way.

Meaning,

What can you do next time this stressor or a similar one comes up that will help you not get so overwhelmed?

It can be a breathing exercise,

A reminder for yourself,

Walking away or anything you feel will help you in the moment.

Take a second now to look at everything you've written.

Does it all still seem so stressful?