Rapid Journalling to Challenge Assumptions

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Very often it's presumptions that cause anxiety. Either about what someone meant by what they said to us, or that we've done something wrong when we haven't. A lot of the time these presumptions aren't backed up with facts, but in that moment of panic it can be hard to remember that. A great way to challenge anxiety-causing presumptions is to start a record of all the times we were wrong about things! Often we associate keeping a diary or journal with sitting down at the end (or beginning) of the day to write about the events of an entire day. An 'assumptions' log is more of a brief, rapid record of all the times we've worried needlessly in a day

What You'll Need

  • Pen and paper
  • Or a smart phone!

What You'll Do

  • Journal or keep a record of your feelings

Tips & Warnings

  • Some of my clients start the day by putting lots of paper clips in one pocket and moving one into the other pocket each time they have an unhelpful, self sabotaging thought or presumption. At the end of the day they are often shocked to see how many paper clips have migrated from one pocket to the other and therefore how much time they've wasted thinking about things that don't serve to do anything but cause anxiety.
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