Introduction
The JOT Method (Journaling Organizes Thoughts) is a simple and highly effective way to address anxiety and depression. It’s a three-step process—Stop, Drop, Roll—that you can complete in about five minutes using just a pen and a piece of paper. This method helps you organize your thoughts, uncover cognitive distortions, and reframe your mindset.
Step 1: Stop
Goal: Identify the root causes of your anxiety or depression.
- Divide your paper: Draw a line down the middle.
- Left side: Represents your subconscious mind.
- Right side: Represents your conscious mind.
- Ask yourself:
- For anxiety: “What in my present or future feels like a violation of my values or sense of self?”
- For depression: “What in my past or present feels like a violation of my values or sense of self?”
- Write down the top two issues fueling your anxiety or depression on the left side of the page. This step stops the spiraling thoughts and anchors the issues clearly.
Step 2: Drop
Goal: Dig deeper into your subconscious to understand your thoughts and find cognitive distortions.
- Ask yourself:
- For depression: “Why does this bother me so much?”
- For anxiety: “Why does this scare me so much?”
- Uncover reasons for your feelings by repeatedly asking “Why?” until you find the core belief or cognitive distortion driving your emotions.
- Look for patterns like:
- Should statements: Unrealistic expectations you set for yourself.
- Personalization: Blaming yourself for things outside your control.
- Overgeneralization: Making sweeping negative conclusions.
- Write these findings on the left side under your identified issues.
Step 3: Roll
Goal: Reframe your distorted thoughts using conscious reasoning.
- Move to the right side of the page. Pretend you’re advising someone else, like a child or a friend, who is struggling with the same thoughts.
- Externalize the distortion by having them say it:
- Example: “I feel anxious because I should have figured this out by now.”
- Write down your advice to them:
- Example: “You’re creating rules that don’t exist. Focus on what you can control.”
- Internalize the advice by applying it to yourself. This helps reframe your thinking and reduces the emotional intensity.
Why This Works
This method isn’t magic—it’s rooted in psychology. Anxiety and depression often stem from perceptions of misalignment between your environment, values, or self-image. By organizing your thoughts, identifying distortions, and reframing your mindset, you align your perception with reality, which brings clarity and peace.
Key Takeaways
- Anxiety signals concern about future or present value violations.
- Depression focuses on past or present value violations.
- Using the JOT Method, you can systematically address and resolve the thought patterns contributing to these emotions.
For further training, search for the “JOT Method” or “Journaling Organizes Thoughts” on YouTube.
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