Generate a full detail guide on the power of 'externalizing' thoughts to prevent them from spiraling. The guide should be action-oriented. It must include sections on: 1. Why Getting Thoughts Out of Your Head Reduces Their Power. 2. A Guide to 'Brain Dump' Journaling for Overwhelm. 3. The Benefits of Talking to a Pet, a Voice Memo App, or a Trusted Friend. 4. How this practice can bring clarity and calm. Please include a disclaimer.