You sit down at your desk with a pencil and a pad of paper and start writing down things you're worried about, like "That I will never sleep again," and "that I will never escape this pit of boredom and routine." You keep on writing and you start to get real specific about things you're worried about. The list is getting really long and includes items like "that i will not be able to stop writing this list" and "that someone will find this list and send me to a place".
You better not mention any of your really bad crimes on this list. You go back and cross some of those out. Maybe you can include allusions to the crimes without mentioning them explicitly. You never know who might be reading your diary.
You're not sure if this is helping. You don't really feel worried about the things you write down, but you're pretty sure they worry you when you're not thinking about them. Is this why you couldn't sleep? Because you didn't have a semi-incriminating list of things you're worried about? Maybe it was.