Journaling for Anxiety: How to Get Started
When it comes to mental health, self-care is essential. And one of the best forms of self-care is journaling. If you're looking for a way to ease your anxiety, start a journal. Writing about your thoughts and feelings can help you process them in a healthy way and give you some much-needed perspective. Not sure how to start? Here are a few tips.
Ideas to get started with journaling for anxiety
Journaling is a powerful tool that can help to ease anxiety. It can be used to track patterns, document triggers, and explore emotions and thoughts. The act of writing can also help to slow down racing thoughts and provide a sense of calm.
If you're uncertain where to start, here are a few ideas to get you started:
1. Set aside some time each day (or week) for journaling
Dedicating even just 15 minutes to journaling can make a world of difference. Add it to your calendar or set a reminder on your phone so you don't forget. During your day you know you will have a set time to pour out any negative emotions.
2. Find a comfortable place to write
Maybe that's at a desk in your home office or at a coffee shop around the corner from your apartment. Wherever you choose, make sure you're someplace where you feel relaxed and can focus on your writing. When you are trying to manage anxiety it's important you treat yourself as thought you would treat a friend if you were designing a space for them to reduce anxiety.
3. Select equipment to inspire you
Pick up a pretty notebook or download a journaling app so you have a place to write down your thoughts (more on that below). Then, set an intention for your journaling session. What do you hope to accomplish? Maybe you want to work through a recent anxiety-inducing event or tune out distractions so you can focus on what's really important to you. Once you have a plan, it'll be easier to get started writing.
Some people might insist they believe writing by hand is better or that always having a technical gizmo on hand is better. And they are always right, but only for themselves.
You need to work out what works best for you so if you find it easier to write by hand its better to have a journal than random scraps of paper.
4. Start with free writing.
This is when you write without stopping—for at least five minutes, though longer if possible.
When you begin journaling it may feel as though you are full of anxious thoughts, and this is a good way to get them out of your head and relive stress associated with hanging on to negative thoughts. Don't worry about spelling, grammar, or punctuation; just let the words flow out of you onto the page (or screen). This is a great way to get all of your anxieties and worries out of your head so you can take a step back and assess them more objectively later on.
5. Take a moment to reflect
After free writing, take some time to reflect on what you've written. What patterns do you see? Are there certain topics or situations that trigger your anxiety? By identifying these patterns, you can begin to work on finding solutions and coping mechanisms that work for you.
When trying to manage any mental distress as you start to overcome it, you may begin to identify patterns, you may see improvements in your well-being and even physical health benefits. A consistent journaling practice can help you gain insight into improvements. This can help keep you motivated to not give up when anxiety spikes and stressful events take their toll.
6. Try a gratitude journal
Finally, end each journaling session with something positive—a gratitude list, plans for upcoming events you're excited about, etc.—so you leave yourself feeling good before moving on with the rest of your day (or week). Gratitude journaling is thought to be excellent for reaping mental health benefits.
Get out of a negative thoughts spiral by thinking about a time you are grateful for, this act alone is great for emotional health as well as adjusting your thinking patterns.
Example Journal prompts
A selection of prompts for anxiety journaling to help get you started.
1. Do you strive to meet the ideas of someone else, what would you do if they changed those ideals?
2. What has been your most meaningful and significant relationship in your life?
3. Do you believe that change is always good? Why or why not?
4. What are your top 5 life values?
5. What is the most important lesson you've learned?
6. Do you live in accordance with your personal values? Why or why not?
7. If you never had to work again how would you spend your time.
8. Do you think that change is always a good thing? Why or why not?
9. Are there any aspects of your life that are holding you back from reaching your full potential? If so, what can be done to fix them?
10. Do you have any goals or dreams that inspire and motivate you to keep going no matter what obstacles stand in your way?
11. What is your idea of a perfect day and would you be content if you had to live that day over and over for the rest of your life?
12. If you could go back in time, what advice would you give to your grandparents?
13. Write a letter to yourself with positive affirmations you should remember. Imagine you were writing a letter to a friend, what would you tell them?
14. Explain to your future self why you feel anxious thoughts, do you imagine time may lessen feelings about your worries?
What the experts think about Anxiety journaling
These mental health professionals share their thoughts and tips on journaling for anxiety.
•Tricia Johnson, LCSW, recommends starting with what feels right when beginning to the journal for anxiety and focusing on both thoughts and feelings.
• Dr. Roberta Ballard suggests trying habit stacking to help make journaling a new, desired habit.
• Angela Karanja, a Psychologist suggests that people start simple and be consistent when first starting to journal.
• GinaMarie Guarino, LMHC says to set a timer while journaling to ensure that the exercise doesn’t consume too much time.
• Meredith Van Ness, LCSW believes that journals can help identify patterns and track overall development in order to facilitate personal growth .
• Heidi McBain, LMFT advises clients meditate before writing in their journals so they can focus on what is most important at that given time.
Key takeaways when journaling for mental health
Journaling is not only one of the best forms of self-care; it's also an effective way to ease anxiety and gain some much-needed perspective on life's challenges. Expressive writing really does have the power to help with mental distress. Hopefully, these tips will help you get started on your own journey with journaling!
Treating elevated anxiety symptoms
If you're struggling with anxiety, you're not alone. It is important you reach out and get the help you need if you are struggling and feeling anxious all the time.
Anxiety disorders are the most common mental health condition in the United States, affecting 40 million adults. While there are many different types of anxiety disorders, they all have one thing in common: elevated anxiety symptoms that can interfere with everyday life.
There are a number of things that can contribute to anxiety, including genetics, brain chemistry, and life events. Stressful life events, such as divorce, job loss, or the death of a loved one, can trigger anxious feelings. For some people, these feelings may go away on their own. But for others, anxious feelings can persist and develop into an anxiety disorder.
There are a number of effective treatments for anxiety disorders, including medication and therapy. If you're struggling with anxiety, there are a number of resources available to help you get the treatment you need. Talk to your doctor about your options and find a treatment plan that's right for you. With help, you can manage your anxiety and live a healthy, happy life.
