In an ideal world, you feel calm, energized and on top of everything. But realistically speaking, many women feel stressed, worried and fatigued. If this goes on for too long, it can keep you from getting a good night’s sleep. But the “Worry Watchers Journal” can help you lower stress and improve sleep. Here’s how it works.  

Life’s stresses won’t disappear, but you can keep yourself accountable for all the time you spend worrying. And the Worry Watchers Journal, created by Dr. Aviva Romm, is a cheap and quick way to do just that.

All you need is a notebook, pen and 30 minutes a day. In the morning, spend 15 minutes jotting down everything you’re worried about for that day. Write without editing, self-censoring or worrying about structure. Once those 15 minutes are up, close your notebook and start your day.

Then, about an hour before bed, go back to your notebook and spend 15 minutes pouring out everything that stressed you out about tomorrow. Take time to list everything you need to do the following day.

During these two writing sessions, you can worry as much as you want, but outside of the Worry Watchers Journal, no worrying is allowed! So, if a stressful thought pops up, tell it it has to wait until your next journaling session.

Another good way to set boundaries on your worry is to journal far from the bedroom. That’s because it’s time to associate your bedroom with calm and relaxation, instead of worry and stress.

Why is it so important to worry less? According to Romm, worry is a powerful toxin, which can lead to chronically elevated cortisol levels – the stress hormone.

Too much stress contributes to poor sleep, and then a vicious cycle begins: you can’t sleep because you’re stressed, and then because you’re tired, you feel even more stressed.

The Worry Watchers Journal is an easy way to lower and reset your cortisol levels, and improve sleep.