How Writing Down and Discarding Negative Thoughts Helped Me Manage Anxiety
Negative thoughts can feel overwhelming. They loop in my mind, making me anxious, stressed, and stuck. I used to let them swirl endlessly — until I found a simple way to break the cycle:
Write them down. Throw them away.
That’s it. But it works.
Why Writing Down Negative Thoughts Works
When we write down anxious thoughts, we pull them out of our heads and put them on paper. Suddenly, they lose some of their power.
And when we physically throw the paper away, it gives us a sense of release — like telling our brain: “You don’t need to carry this anymore.”
This technique is part of CBT because it teaches our minds to separate from the thought, instead of becoming trapped by it.
How I Practice the "Trash It" Technique
- I grab a small piece of paper.
- I write down the negative thought exactly as it sounds in my head.
- I read it aloud to acknowledge it.
- I crumple the paper and toss it in the trash.
- As I let go, I remind myself: “This thought no longer controls me.”
It may sound simple. But every time I do it, I feel lighter — like I’ve physically let go of the mental weight I was carrying.
How My CBT Cards Help Me Stay Consistent
The hard part isn’t learning the exercise. It’s remembering to do it when anxiety hits.
That’s why I keep my Cats Against Anxiety CBT Cards nearby. One of my favorite cards says:
“Write down a negative thought that's been bothering you. Read it aloud, then crumple the paper and throw it away. Let it go.”
Every time I pull this card, it gently reminds me to pause, write, and release.
👉 See the Cats Against Anxiety CBT Cards Here
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When I Use This Technique
I use "Trash It" whenever I notice:
- Rumination over something I regret
- Persistent self-criticism
- Worry spirals I can’t stop
- Feeling overwhelmed by racing thoughts
It takes less than 2 minutes — but the relief lasts much longer.
Why This CBT Exercise Helps Anxiety
This exercise works because it helps your brain feel in control again.
You’re not fighting the thought. You’re simply giving it space, seeing it clearly, and choosing to let it go.
It’s a powerful way to break cognitive loops and reduce anxiety.
Related Reads You Might Like:
- How I Use CBT to Challenge Negative Thoughts
- How I Use CBT Gratitude Exercises to Calm My Anxiety
- The Butterfly Hug: A Simple Self-Soothing Tool
Final Thought
We can’t always stop negative thoughts from showing up.
But we can choose to let them go.
Start small. Start today. Start with one card.