Tag: release anxiety

Seeing the Problem – Creating the Solution

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Life has a way of presenting us with challenges — sometimes small and fleeting, other times heavy and overwhelming. When we’re in the middle of it, it can feel like all we can see is the problem, and the solution seems far away. That’s exactly why I created this page in my Calm Your Mind Journal: to help you shift from feeling stuck to feeling empowered.

On the left, you’ll find The Dark Frame.
This is your safe place to put your problem into words — honestly, without judgment. What’s weighing on your mind? What’s bothering you right now? Writing it down is like shining a light on it. Suddenly, it’s no longer swirling in your thoughts, it’s right there on paper, where you can look at it from a distance. You might also choose to draw or sketch it — anything that helps you express what’s inside.

On the right, you’ll find The White Frame.
This is your space for possibilities, hope, and action. Here you shift your focus from the problem to the solution. Write down steps you could take, symbols of hope, or simply words that feel like light breaking through the clouds. You can also imagine this glowing white frame in your mind whenever you think about your problem — holding your solution safe inside.

This exercise is a gentle way to train your mind to see more than just obstacles. It helps you remember that you have choices, you have options, and most importantly, you have the ability to change how you respond.

If you find yourself feeling stuck this week, take a moment with these two frames. Give your problem a name, and then give your solution a place to live. Trust that answers often come when we make room for them.

Try it for yourself

  • Name the challenge. What’s one thing currently weighing on you?
  • Sketch or write it out. Let it out without filtering.
  • Shift the focus. In the White Frame, note down one action, thought, or perspective that would help you move forward.
  • Visualize the solution. Whenever the problem comes to mind, imagine it surrounded by light in your White Frame.

Let It Go: Releasing Anxiety into the Black Hole

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There are days when everything feels too much. When your chest feels tight, your thoughts race in every direction, and you just can’t get a grip on what’s real and what’s fear. I’ve been there more times than I can count. That’s why this part of the journal—the Black Hole—is one of the most personal and important pages for me.

This page exists for those exact moments when anxiety takes over and you don’t know what else to do. You don’t have to fix it right away. You don’t have to figure it all out. You just have to release it.

Why This Works (And How It Helped Me)

Anxiety feeds on silence. On the things we keep in. The thoughts that spin and spiral in our minds because we’re too overwhelmed or too ashamed to speak them out loud. But the moment I started to write those thoughts down, something shifted.

I gave them a place to land. I saw them outside of myself. And suddenly, they felt less powerful.

That’s the magic of the Black Hole. It’s a space to unload everything that’s weighing you down—your panic, your sadness, your “what ifs,” your “I’m not good enough” thoughts. You don’t have to explain or make them sound pretty. Just get them out. Let the ink carry the chaos.

How to Use the Black Hole Page

Write it out.
Whatever is in your head—no matter how irrational, messy, or heavy—write it directly into the black circle. Imagine it as a literal black hole, sucking in the negativity and freeing you from its grip. This is where your fears go. Your doubts. Your “I can’t handle this” moments.

Take a breath.
After you’ve written everything down, pause. Take a deep breath. That release alone is powerful. Let yourself feel the emptiness now that the anxiety is out of your head and onto the page.

Fill the space around with light.
Around the black hole, there’s white space. That’s where you replace the darkness. Write kind words to yourself. Reminders of who you are beneath the anxiety. List things you’re grateful for or affirmations that calm you. Draw something soothing if words don’t come.

Think of it as reprogramming your mind gently, without pressure. You’re telling your brain, “Yes, this is hard—but here’s what’s still good. Here’s what still matters.”

When You Return to This Page Later…

This page isn’t just for now—it’s for later, too. You might come back and see those dark thoughts and realize they don’t have the same power anymore. You might even smile, knowing how far you’ve come. Or maybe they’ll still sting, but you’ll also see the light you chose to write beside them. That contrast is healing.

And if the same anxious thought comes back again (because let’s be real, anxiety doesn’t always disappear the first time), return to the black hole in your mind. Picture that circle. Picture the positive words and light around it. You’ve already made a safe space for yourself. You can always go back.

You Are Not Your Anxiety

I want you to remember this:
Anxiety is something you experience, not something you are.

The black hole doesn’t just absorb your thoughts—it reminds you that you’re in control. You get to choose what you keep, and what you let go. You get to write a new thought after the old one is out. You get to choose peace over panic, even if it takes practice.

You’re not broken. You’re just overwhelmed. And that’s okay.
Let yourself feel, let yourself write, and trust that it gets better.

This part of the journal isn’t about perfection—it’s about release. And healing begins with that first release.

So take your time. Come back to this page whenever you need it. And know that every time you write, you’re creating a little more space for peace, clarity, and hope.

You’ve got this. 💛