How can I tell if I’m supporting someone versus mentally carrying their problems around with me?

Use your journal to map it out. 1) Describe the situation in 3 sentences. 2) Write two columns: “Within my control” (my reactions, time, boundaries) and “Outside my control” (their choices, outcomes, timelines). 3) Note body cues when you think about it (tight chest, racing thoughts). If your “outside my control” list is longer and your body feels tense, you’re likely over-carrying. Close with one sentence of compassionate detachment: “I care, and I return my attention to what I can influence today.” Stoic can hold this quick check-in so you don’t have to keep it all in your head.

What should I write when I can’t stop replaying a coworker’s or friend’s drama?

Try a 5–minute “contain-and-sort” entry: 1) Brain-dump the loop exactly as it runs in your head. 2) Underline facts vs. assumptions. 3) Circle the single next respectful action (if any), like sending a supportive message or choosing to stay out. 4) End with a boundary cue: “For the next hour, I focus on [my task]. I’ll revisit at [time] if needed.” In Stoic, title the entry with your boundary cue so it becomes a reminder, not another open loop.

I feel guilty focusing on my life when others are struggling. How can I reframe this in my journal?

Use values-based reframing: 1) Write the guilt thought (“If I take time for me, I’m selfish”). 2) Ask: Which value am I trying to honor (care, loyalty)? 3) Draft a balanced belief: “Caring includes caring for my energy, so I can show up wisely.” 4) List one small act for you (eat, rest, walk) and one realistic, non-intrusive support for them (a check-in, sharing a resource). End with a permission statement in Stoic: “I’m allowed to protect my attention and still be compassionate.”

Journaling Idea - On Minding the Business.

Is there a situation or person whose problems have taken up too much space in your mind lately?

Can you easily switch your focus to your own life and well-being, or are you already too invested in other people's stories?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Aug 7, 2025

Journal in Stoic

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Natalia Łobodzińska

Head of Content at stoic.

Natalia oversees all content inside the Stoic app — from guided journals to daily prompts. She works closely with therapists and writers to make sure every word helps users reflect and grow. She also manages translations to keep the experience thoughtful and consistent across languages.

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