When I have some personal problems in relationships or there are worrying issues about life in general and I am really upset about the situation, in order to “solve it”, or efficiently think about it, I tend to dump all data I have about this “mental” situation into some electronic text document, word, etc. There once I have all possible information, I tend to add hypotheses about why this happens, what should be done, etc, in a very similar way the scientific method is applied in order to solve problems. Sometimes this works for me and I finally find a “solution” to my problem, or at least I finally stop worrying about it. Afterwards I feel a bit impotent about this and I think that my brain or mind is not strong or skilled enough in order to do it by itself without needing it to dump all info into paper or other external system.
Therefore my question is, how can I efficiently write down my personal problems for further auto-analysis? Please answers based on facts, specific expertise or references.