How do I figure out the exact moments when my tension flips from useful to harmful?

Scan the last few days and list 3 moments you felt tense. For each, note: 1) where you were and who was involved; 2) the body cues you noticed first (jaw, breath, stomach); 3) the thought that showed up (e.g., “I can’t mess this up”); 4) what you did next (avoid, rush, over-prepare). The “flip” is often when tension starts changing your behavior—avoiding tasks, snapping at people, losing focus, or catastrophizing. In Stoic, write a quick entry right after these moments with time, place, and the first body cue you noticed. Over a week, look for patterns (same meeting, late nights, social plans). That pattern tells you where to work on your relationship with stress.

When work stress makes me overthink every possible outcome, what should I write to ground myself?

Try a simple three-part entry: 1) Facts vs. stories—two bullet facts about the situation, one sentence naming the story your mind is telling. 2) Control check—list what’s within your control today (send draft, ask for clarity) and what isn’t (others’ opinions, market shifts). 3) Small step—one 10-minute action that reduces uncertainty now. This applies the Stoic dichotomy of control and shifts you from spiraling to purposeful action. You can open Stoic and keep these three headers ready to use whenever you feel the spiral start.

How can I journal to change my relationship with tension instead of trying to get rid of it?

Treat tension as a signal, not an enemy. Use this template: 1) Name the signal—“Tension showed up as tight shoulders before presenting.” 2) Message it carries—“This matters to me and feels uncertain.” 3) Right-dose response—“What keeps it helpful?” (prep outline, 2 deep breaths) and “What makes it harmful?” (checking slides 12 times). 4) Kind instruction—write a one-sentence cue you can reuse: “Breathe, choose one controllable step, let the rest be.” In Stoic, repeat this cue at the end of entries so it becomes your go-to script when tension appears.

Journaling Idea - On Tension.

When does tension become a problem for you specifically?

Let’s not think of general stress, but the moments and settings in which you feel the need to think about or change your relationship with stress.

Journal in Stoic

Written by

Zach Beauvais

Published on

Mar 23, 2022

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

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