Anxiety Journal Template - Coping with Bad Days

THIS IS A 12-PAGE COPE WITH BAD DAYS JOURNAL TEMPLATE

If you’re looking for exercises that help you focus on your strengths, values, and action plan—while pin-pointing your negative thoughts—then I must assure this is for you. It has a list of examples highlighted with each question to help readers explore how to best engage with the workbook.

What you’ll find inside?

1. Re-assessing your expectations on a bad day
2. Identifying what went wrong on a bad day [behaviors that help or hurt you].
3. Creating an action plan on your bad day [ Choose what actions to take over things that aren’t going well based on areas you can control].
4. Reframe life’s inconveniences as opportunity.
5. Counting your past successes to reframe negative thoughts.

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Learn what your triggers are, what went wrong or right on a bad day, and strategies you’ve already used but doesn’t work. Ask yourself—“What is causing my bad days to pile up?” “Did something happened to me recently?” It’s important to make note of these things—before you try to get over your worry cycle and push a bad day behind you. 

You may tell yourself, ‘This day couldn’t get any worse,’ ‘I’ll never be able to change,’ or ‘It’s hopeless.’ But you don’t even realize how these thoughts are keeping you in the bad mood. You may avoid people and situations because you can’t be bothered facing them, prefer taking a leave from work, or dwell on negative thoughts while staring at your computer screen. Making observations on these strategies encourages you to rethink the way you cope with bad days. It pushes you to keep or take action towards the direction that can help turn things around.

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ABOUT THE AUTHOR

Sally George is a psychologist & editor of GentleMeanings. She curates thought-provoking tools, asks insightful questions, and encourages her readers to be gentle with themselves.

Her exercises are more than just internet-picked-stuff! Each of them are thoughtfully designed to help you tackle anxiety, negative thoughts, worries, and live a meaningful life.

If you ever encounter technical issues in downloading the file after purchasing, please send me a message with a screenshot of your purchase attached and you’ll receive the files personally through me.