Journaling for Anxiety

Journaling for anxiety is a different beast. Often, anxious people are overthinkers. Overthinkers have a lot to say and a lot of stress. It’s a sticky combo that leads to overwriting and the intense need to be perfect. Neither is great for a good journal practice.

Anxiety is an old frenemy. I know I don’t often disclose personal information, but I have been diagnosed with panic disorder since 2016. I’ve tried ACT, CBD, DBT – all the acronyms. I’ve even tried hypnotherapy (which I highly, highly recommend).

But can I be honest with you? I don’t wake up, look in the mirror, and say “I am an anxious person”. I just live it. That’s why keeping consistent journaling practice is so important. I may not identify as anxious every second, but my anxiety is always coloring my perception.

Anxiety is NORMAL

Does that sound like you? It could. Over 31% of US adults have been diagnosed with anxiety. Maybe that’s why Google suggests “journal prompts for Anxiety” as the leading search result.

Basically, if you are starting your journal journey because you are Stressed the Hell Out ™, so is everyone else. Once, my psychology teacher asked “when do you think people ask for help?”. The answer, “when they feel their worst”.

And anxiety feels awful doesn’t it? So, don’t let the That Girl aesthetic fool you. You can journal about the harder feelings in life. It makes you normal.

Why Does Journaling Work for Anxiety

Look. I’m studying to be a medical librarian. So I’m gonna hit you with the facts. Just writing 15+ minutes a day for 3 days a week can reduce depressive episodes and increase feelings of wellbeing in just 1 month. And that’s only 45 minutes a week. Write while you listen to you favorite playlist on Spotify. Write between ordering and receiving take out. Just write.

I have my theories as to why this is true.

First, anxiety is always less scary when you name it. Call it out! Get it out of your head! Paper is the perfect place to do this. By writing out your fears and worries, you make them tangible. Tangible things can be dealt with.

Second, The journal becomes a keeper. Okay, that sounds dramatic. What I mean is much more simple. It is nice to tell someone, anyone (even a notebook) what you feel.

Okay….So How Do I Journal The Right Way?

I have a simply rule—Your journal gives you what you give your journal.

If you only journal your fears and negativities, your journal will become a scary place. One where your worst self completely takes over. This is NOT what we want. That study I just mentioned? They specifically used “Positive Affect Journaling”. Essentially, the journalers wrote about regulating their emotions.

So does this mean you should only fill your journal with the best of your best feelings? Absolutely not! Regulating does NOT equal toxic positivity.

Remember my rule about your journal only giving you what you give it? That goes both ways. If you only feed your journal positive content, you will suffocate in good vibes. There needs to be space for hard emotions. The key (like always) is balance.

Emotionally regulating means finding a base line between the lows AND the highs.

If anxiety is your vice, you need to find that middle ground. Let yourself vent the worst of the worst. Then? List the positives and gratitudes of life. The result will be more calm and more realistic.