Often, when we’re feeling particularly anxious, it can feel like our mind is racing.
Like a million thoughts are all buzzing around at once, too fast to focus on any single one of them. But they also feel important, which is why it is so distressing when we can’t seem to latch onto one, to explore it, to make sense of it, before the next one comes along.
This disorganization of thoughts is a common way anxiety presents itself. It also causes us to continually ruminate on certain, stressful, distressing, or anxiety provoking thoughts.
That’s why journaling can be so helpful for managing anxiety. When you practice journaling to help ease anxious thoughts, you’re giving yourself the opportunity to:
Work through your thoughts one at a time.
Explore what you’re feeling and why, rather than focusing on the feeling of dread that comes with the uncontrollable swirl of thoughts
Notice patterns in your own anxiety, which can help you identify & implement healthy coping mechanisms
Why does journaling help with managing anxiety?
It sounds simple, but the act of releasing the thoughts racing around your mind can actually help to reduce the impact they have on you. (This is one of the reasons simply talking negative emotions through with a therapist can feel healing). By expressing the thoughts on paper, you are releasing them. No longer do you have to carry them or their weight around in your mind.
It also helps to untangle the mess of anxious thoughts in your head. When those thoughts are racing around, it can be hard to make sense of them, to connect them, to understand why they are so important. But when you pick them apart one by one, diving deep into your feelings on each, you can start to pull apart that tangled mess.
So, how can you start journaling?
Journaling for this purpose doesn’t have to be intricate or complicated. While you definitely can make something pretty and involved like a bullet journal, you can also just open a word doc on your computer.
The main purpose is to make it a place that is relieving to go to when you’re feeling anxious. If you like the look of bullet journals, but know that you won’t be able to keep up with creating it, maybe try a simpler journaling routine first! Then when you already have the habit formed, you can play around and get a little more creative.
It also shouldn’t feel like a chore. Don’t force yourself to sit still for an hour while you journal. Instead, keep your journal in a handy place so you can grab it when you feel like there are thoughts you really need to work through.
The journal itself can be a physical journal, a word document, a note on your phone, etc. It doesn’t matter the form your journal takes, it just matters that it’s serving it’s purpose!
When getting started, pick whatever thought or event or experience is concerning you the most. Remember this journal is for you and only you. Don’t worry about how you sound, if the contents are embarrassing, etc. This journal is a safe space for you to express whatever comes into your mind.
Try these journal prompts for managing anxiety:
“Right now I’m feeling…”
“The color I feel most like today is….”
“I wish…”
“I’m upset because…”
“Right now I can’t stop thinking about…”
Describe where you are & what’s around you
Write about a fear you have
Write a letter to whoever is on your mind
List three good things that happened today and why they were good
List three bad things that happened today and why you didn’t like them
“Nothing in life is to be feared. It is only to be understood.” Marie Curie
