If your mind feels crowded lately—with thoughts zigzagging between unfinished tasks, future what-ifs, and old regrets—you’re not alone. One of the simplest yet most effective journaling practices I’ve come to love is the Worry Dump page.

Think of it as a safe space where your anxious thoughts can go instead of circling endlessly in your head.

Here’s how it works:

1. Label a journal page “Worry Dump.”
You can do this once a week, once a day, or whenever you need it. Make it yours. Scribble a date, decorate it, or just keep it plain.

2. Let it all out.
Write freely—no structure, no grammar checks. Just pour your thoughts onto the page. Whether it’s “I don’t know what I’m doing,” or “I forgot to reply to that message again,” or even “What if I fail?” — let every single one land.

3. Don’t analyze—just acknowledge.
You’re not here to fix the worry right now. You’re just giving it a home outside your mind. Sometimes that alone is enough to bring some relief.

4. Optional: Add a calming affirmation at the end.
Something like, “I did what I could today,” or “It’s okay to not have all the answers.” Leave yourself with softness.

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This small ritual helps declutter your mind and lowers the emotional noise so you can rest or refocus. You don’t need to carry every thought all day. Some can live quietly on the page.

Let the page hold your worries, so you don’t have to.