When fear about the future hits, how can I journal to separate real risk from just the fear-of-fear?

Try a 5-minute “Risk vs. Fear” entry: 1) Name the trigger in one sentence. 2) Body check: rate your fear 0–10 and note where you feel it (chest, jaw, stomach). 3) Two lists: Actual Risks (facts, evidence) vs. Fear-of-Fear (predictions, what-ifs, sensations). 4) Control check: circle one Actual Risk item you can influence today; write one small action under 15 minutes. 5) Closing line: “I can feel fear without obeying it.” In the Stoic app, keep this as a quick entry you can reuse whenever uncertainty spikes.

I keep avoiding tasks because I’m afraid of feeling anxious. What nightly journaling routine can help me break this “fear of fear” loop?

Use the “FEAR loop” debrief: F—Feeling: describe today’s strongest anxious moment in 2 lines. E—Expectation: what did you predict would happen vs. what actually happened? A—Avoidance Cost: list what avoidance took from you (time, energy, clarity). R—Response: one kindness you’ll offer yourself tomorrow and one 10-minute starter action you’ll do even if anxiety shows up. End with a courage sentence: “I can carry discomfort and still move.” Log it in Stoic each night to notice patterns and gently reduce avoidance over time.

I have a high-stakes meeting and I’m spiraling. How do I use this quote for a 5‑minute pre-event journal?

Do a “Calm Before Action” page: 1) Name the fear-of-fear: what bodily sensation are you dreading most? 2) Controllables: write three things fully in your control (prep, pace, breathing). 3) If-Then: one plan for a wobble (If I blank, then I pause, breathe 4 counts, read my note). 4) One-liner: “My job is presence; outcomes will follow.” 5) Micro-step: decide the first sentence or first slide you’ll say. Open Stoic, jot these five lines, and revisit the one-liner right before you begin.