Made by a psychologist—the following self care journal is for you if you struggle with negative thoughts, anxiety, or worry.

You will find three exercises inside:

1. Negative Thoughts Chart
2. Worry Circle
3. Daily Affirmations Record

Use the Negative Thoughts Chart to list down all your worries and negative thoughts that a situation may have elicited. This could be anything from relationships, work, career, or personal. Consider all the worst-case scenarios that may occur in your head at the moment.

Your worst-case scenarios can look like:

I won’t be able to pay my rent
My family might be giving me a silent treatment
I can’t even figure this out
Life feels meaningless. Why even try?

Now here’s a pro tip when using the Worry Circle. Set a designated worry-time during the day (10 – 15 minutes). Make it intentional and focus on your worries only during this time. You can set rituals at the start and end of this duration to signal worry time. Write your worries on a paper, say it out loud, or acknowledge its presence without judgement.

Many of us want to get better at tackling our daily negative thoughts. This is why, the third exercise—Explore Your Strengths can offer you a structure that works best for you. Consider the good things that happened to you on a bad day. List down things that you can do more of to achieve that goal. Be specific of your strengths and values.