Health

How to use journaling to stop catastrophising and working yourself up

• Identify the source of anxiety or fear clearly
  • Write down explicitly what is causing anxiety or fear. Bring clarity to vague worries by explicitly stating them.
• Define the worst-case scenario
  • Like in the fear-setting exercise in the beginning of the Evolve Journal, clearly document the absolute worst outcome that could realistically result from this situation.
• Evaluate the probability of occurrence
  • Assess how likely it is that this worst-case scenario will happen. Give it a percentage rating out of 100. Be rational and honest.
• Plan your response
  • Write out exactly what you would do if the worst-case scenario were to occur.
    

This planning helps to stop repeating the same internal conversation over and over again, reducing uncertainty, and we've found it super helpful to manage anxiety effectively, making us take more action and make progress towards our goals.

Use the What I'm Pondering or Weekly Reflection pages in the Evolve Journal for these prompts.

Wealth

Tearing down is more attractive than building up. “Notice it's always "smash the system" and "demolish capitalism" and "eat the rich." It's never "help the needy" or "feed the poor." You'll see a thousand communists say "billionaires shouldn't exist" but not a single one who says "poor people shouldn't exist.” — Rob Henderson

Relationships

A trap that people fall into is approaching relationships as another puzzle, something we need to solve to find lasting happiness.
 
However, the reality is love isn't a problem, another thing sat on a to-do list that needs checking off, it's a curious journey. 
 
You know exactly what love is, but you can’t simulate it. You can’t predict it. You can’t solve for it.
 
Trying to "solve" love can lead us to frustration and disappointment. Instead, embracing love as something you need to buckle up and live through allows us to grow through its highs and lows.
 
So let go of perfection.  Stop trying to “fix” every issue immediately and accept small disagreements or imperfections as natural parts of growing together.

Freedom

You’ll never feel free until you realise the love you need most is your own acceptance.