Some of us seem to be born worriers, but that's not necessarily a bad trait! Mine is a product of being raised by very loving, caring folks that were constantly helping (and worrying about) others, along with a streak of perfectionism.
If you live where you don't have to be concerned with people nosing through your stuff, keep a journal so you can look back at past notes. If you don't feel you have that degree of privacy, study your writings for a while until you feel some release and then destroy it.
One very important thing is to not be too formal with it and let it free-flow - don't worry about spelling or diction, LOL. However, I do think it's important to develop a format that's comfortable for you, and that you cover all aspects of the event.
At least for me, there's something magical about putting my thoughts and emotions on paper where I can see them, and knowing it's only for my consumption. Given a little time, answers - or at least some relief - seem to come magically, too!
Once, years ago while I was on a field service job out of state, I went to dinner with two guys with our company that are moderate right-wingers, born-again Christian, and both like to talk non-stop. Only after about a half-hour, I was a nervous wreck and couldn't enjoy my food. I moved away from them and sat down alone with my pocket journal. I wrote it all out and relief came very quickly. That probably saved me from losing my temper with them and possibly having to leave the job.
Hope that helps! 
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