How do I journal when the truth I uncover makes me upset or anxious?

Start by making room for the reaction—Huxley’s point is that truth can sting before it helps. In Stoic, begin a 5–10 minute entry with three short sections: 1) Facts: Write only what you know is true (no guesses). 2) Feelings: Name the emotions that truth brings up (angry, scared, embarrassed). 3) Story: Notice the interpretations your mind adds. Then add two lines: “One thing I can control is…” and “One kind thing I can do for myself today is…”. End with a calming breath and a closing sentence: “The truth is uncomfortable and I can carry it.” This keeps the truth grounded, contained, and actionable.

I’m overthinking a mistake at work—how can I use this quote to reduce the spiral in my journal?

Use a quick truth audit. In Stoic, write: 1) What actually happened (observable facts, not judgments). 2) What I’m afraid this means (the mind’s story). 3) Evidence for/against the fear. 4) What’s in my control for the next 24 hours (one concrete step). 5) What I’ll let go of for now (things outside control). Close with a reframe: “The truth is I made a mistake and I’m learning. That’s enough for today.” This channels the discomfort into clarity and a next step, which helps quiet rumination.

How do I tell if I’m writing the truth or just being harsh on myself?

Run your entry through these checks: 1) Evidence test: Can I point to specific observations, or is this a label (e.g., “I always fail”)? 2) Observer voice: Rewrite the sentence as a neutral report (what a camera would see). 3) Friend lens: Would I say this to a friend in the same tone? If not, restate it with accuracy and kindness. 4) Body signal: Truth feels steady (even if painful); harsh criticism feels narrowing or frantic. In Stoic, keep both versions—the harsh line and the revised truthful line—so you can see how balanced truth calms the mind over time.