Thirty minutes (or more) before bed, do a brain dump. Write down your worries, fears, to-do’s and any troublesome experiences. If you like, add a column on the right side to note how you plan to deal with each concern.
Studies have shown that worry journaling reduces cortisol (stress hormone), alleviates anxiety, and diminishes PTSD symptoms. Just 15 minutes of journaling a day for four days can create benefits lasting up to eight months.