Anxiety Journal Template to Cope with Bad Days

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The older I get, the more I struggle to stop worrying about myself, bills, and other problems. And having a bad day just adds more chaos to my worry-routine. This is why I’m going to be sharing with you evidence-based anxiety journal template for when you’re having a bad day.

List Warning Signals of Having a Bad Day on Anxiety Journal Template

Try to catch yourself when you’re in a bad mood by pin-pointing early warning signs. If you find yourself being snappy at your spouse/colleagues without a ‘specific’ reason, that could be a sufficient sign to say ‘Okay, I guess I’m in a bad mood.’

The best way to do this is by making a check-list before hand on an anxiety journal template. You can consider all the bad days that you may have had in the past, and pick out (behavioral and emotional) signs of you having a bad day. Remember that these signs should be visible to the human eye.

Anxiety Journal template to Cope wit Bad Days
Checklist of warning signs when having a bad day: Download Here

For example, when I’m in the bad mood, I’m less likely to talk with my close friends or family members. I make less body movements, sit in one place and stare at the wall for hours—until I find a reason to cheer me up.

The sooner you pinpoint these warning signs on this anxiety journal template, the better reason you have to ‘do something’ about it.

Related: How to stop Negative Thoughts [+ Free Journal Printalbes]

What Triggered my Negative Mood?

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.

Anxiety Journal Template to Cope with Bad Days
What Went Wrong and Isn’t Working for Me? Download Here

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.

Take Action on a Bad Day to Get Rid of Negative-Thought Cycle.

No matter how bad the situation may be, ‘taking action’ and ‘problem-solving’ your way out of it could be a good option to cut off your negative thought patterns. Brainstorming solutions signify that:

  • You don’t dwell into the problm
  • You haven’t taken it personally
  • You aren’t blaming anyone or anything for your situation.
Anxiety Journal template to Cope wit Bad Days
Taking Action on a Bad Day: Download Here

Send that email you’ve been meaning to since months. Drive around. Scribble on your anxiety journal template. You can have big or small actions based on your ability, time, resources, and needs. Signal your brain that it doesn’t have to sustain the same mood all day long to get the problem solved. Changing your physical location is one of the ways you can signal your brain. Listening to your favorite podcasts or playing music could also be helpful outlets for seeking new solutions.

Reset Expectations for the Day

A lot of bad days start when you have an unrealistic expectation about what you can or cannot accomplish. “If I manage to submit that file within three hours then I’m going to be thrilled.” “But If I end up delaying it, then it will ruin my mood.” The key is to remind yourself of the progress you have made so far.

Anxiety Journal template to Cope wit Bad Days
Reset Expectations for the Day: Download Here
  • Think about a similar situation in the past and list down ways you have played it out.
  • Think about the progress you have made so far.
  • Think about the actions you have taken to reach where you are now.
  • Consider resources available to you, your emotional state, and assess the situation.

Maybe you woke up 30 minutes early this morning. You made a nice cup of tea and picked up a dress that make you look more confident. At work, maybe you managed to communicate your boundaries to work colleagues or tackled misunderstandings in a better way.

Make a list of short, manageable goals that you can accomplish and celebrate. Say if you have drove up to work this morning even if you dread it—you have already made 25% progress so far. If you have difficulty managing anxiety (like me), but you have wrote down about it in my negative thoughts chart, then you have already made 60% progress so far. If you have confronted that person who hurt you and set boundaries, you’ve made 70% progress already.

While making the list, make sure to consider the situation you’re in, resources available to you and your current emotional state. The list is to help you set realistic expectations of what you can accomplish and help turn a bad mood around.

Turning Inconveniences of Life in Something Bigger

Bad things keep happening to me no matter what.” On a bad days, you may like to adopt a ‘victim mentality’ believing that we have no control over the situation.

You may:

  • Place blame on other people when things go wrong
  • Unable to see how you may contributed to the situation
  • Criticize yourself
  • Have a desire for others to recognize you as a victim
  • Frequent obsessing over negative situations
  • Believe that ‘things would never work out’

Consider Sarah, who works hard on her 9 to 5 job, hoping that her boss would soon recognize her work and offer her promotion. Instead, during a team meeting today—she is being criticized for her work and is being suggested to step down. She immediately believes that she is the victim of her circumstances and goes into a downward spiral—“I’m stuck in a dead-end job with no opportunities for growth.” For the rest of the day she holds a snappy mood, not smiling much and develops a headache.

Anxiety Journal template to Cope wit Bad Days
Turning Inconviniences of Life around: Download Here

You might feel like that world is out to get you on a bad day. But the key to take off your guard is to remind yourself of your Strengths, past successes and keeping in check with your own emotional states. It is about believing that you can actually have the ability to overcome a difficult situation. This may help you keep away from throwing a pity party and point out your unhelpful thought process.

Download Complete Anxiety Template to Cope with Bad Days

Anxiety Journal Template: Cope with Bad Days

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