Writing your thoughts down is a great mindfulness exercise to help unpack your thinking and feelings, and to work through what is making you anxious or overwhelmed.

If you have a hard time falling asleep at night or dealing with racing thoughts before bed, filling out a journal at bedtime is particularly helpful. For some of you this whole paper and pen idea might seem a bit old school - if you do use your phone, a good night's sleep may depend on disconnecting from the Internet before bed, in order to develop healthy sleep routines.

As a society, we all carry around worries. We can block out these worries, whether consciously or subconsciously, with all the busyness of daily life, and all the chores and responsibilities we need to carry out.

Our stresses and fears tend to rise back to the forefront of our minds once our busyness slows down for the day. When we turn off what distracts us, the thoughts we have otherwise pushed aside tend to rush in. Don’t be tempted to push them out with distractions again, as this only works as a temporary measure.

A relaxed state of mind and a restful sleep are undermined by thoughts of all the important things and tasks we don't want to forget when the lights go out.

Journaling helps you put the day behind you. It allows for reflection, acceptance and then letting go. It marks the border between this day and the next.

It's tempting to let today spill into tomorrow without drawing a line in the sand. This prevents us from being present. It prevents us from moving beyond yesterday's challenges.

We can put the events of the day into a healthy focus and close it out by journaling before bed. Instead of pushing down how we feel and trying to ignore those thoughts (which only causes panic to rise), we can write them down and put them into perspective at night.

As often as you can, make it the last thing you do before going to bed. It will help your brain to understand that the day is at a close, that it is time to let go and allow your nocturnal brain to recuperate and refresh, and it’s time to lay those thoughts aside so that you can go to bed without burdens.