5 Ways Journaling Can Help Improve Your Anxiety
Hey there! If you're reading this, then it's likely that you're looking for ways to improve your anxiety. If you're like most women, then you're probably juggling a million things at once. You're working hard to manage your career, your home life, and your relationships. And on top of it all, you're trying to find time for yourself. It can feel downright impossible! And journaling can help.
In fact, research has shown that journaling can help reduce anxiety, lessen feelings of distress, and increase well-being. So if you're ready to start seeing some serious results, keep reading!
What is journaling?
Journaling is the process of writing down your thoughts and feelings in a personal journal. It's a great way to get all of your thoughts and feelings out of your head, without focusing on others' judgements and opinions. And it can be a really helpful tool for managing anxiety and stress.
Since you can only write one thing at a time, journaling forces you to focus on that one thing. It encourages slowing down and concentrating on the task at hand. This can help you to process your thoughts more clearly, which can be helpful if your mind is racing.
Journaling also allows you to track your progress over time. You can look back and see how things have changed, and how much your anxiety has improved with awareness and acknowledgement in your journal. This can be really motivating, and it can help you to see just how effective journaling can be.
Types of journaling
There are different types of journaling, and each one can be helpful in its own way. Here are a few of the most popular types:
Free-writing
This is when you just let your thoughts flow onto the paper without censoring yourself. It can be helpful to set a timer for 5-10 minutes and just write non-stop until the timer goes off. The goal is to not worry about spelling, grammar, or whether what you're writing makes sense. Just let your thoughts flow and see what comes up.
Stream-of-consciousness writing
This is similar to free-writing, but you focus on one specific topic or question. For example, you might write "What is causing my anxiety today?" and then just keep writing until you feel like you've explored the topic fully.
Worries and concerns journaling
This is a great way to get your worries out of your head and onto paper. Write down all the things that are worrying you, and then brainstorm ways to deal with each worry. This can help you to feel more in control, and it can also help you to come up with solutions that you might not have thought of before.
Question and answer journaling
With this method, you pose a question to yourself and then write out the answer. This can be helpful if you're feeling stuck or if you have a specific issue you want to address. For example, you might ask "What are my biggest fears?" or "What are some things I can do to reduce my anxiety?"
Storytelling
With this method, you write a story about your day, or about something that's been on your mind. This can help explore your thoughts and feelings more creatively without judgment or even an end goal in mind.
Gratitude journaling
This is when you take some time each day to write down things you're grateful for. This can help shift your focus from what’s missing in life to what is plentiful, and it can help increase your overall sense of well-being and satisfaction with life.
Manifestation journaling
This is when you write down your goals and what you want to manifest in your life. This can help increase your motivation and focus, and it can help you manifest your desires by following your own direction.
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How does journaling help with anxiety?
So now that you know a little bit more about journaling, let's take a look at some of the ways it can help improve your anxiety.
1. Journaling can help you identify your triggers
One of the first steps to managing your anxiety is identifying what triggers it. And journaling can be a great way to do that. Every time you feel an anxious thought or physical sensation, take a moment to write it down. Over time, you'll start to see patterns emerge. And once you know what your triggers are, you can start to develop a plan for how to deal with them.
Related: Top 5 Habits of Women With Anxiety (And How to Break Them)
2. Journaling can help you manage your thoughts
Anxiety can often feel like an uncontrollable flood of thoughts. Journaling can help you get a handle on them. Every time you have an anxious thought, write it down. Then, take a step back and examine it. Are you thinking something that's actually true? Or is it just a fear or worry? Once you start to see your thoughts for what they are, you can start to let go of the ones that aren't serving you.
3. Journaling can help you develop a positive mindset
One of the best ways to combat anxiety is to develop a more positive outlook on life. And journaling can help you do that. Every day, take a few minutes to write down three things that you're grateful for. It could be anything from your cozy bed to a great cup of coffee. Focusing on the good things in your life can help you see the world in a more positive light.
4. Journaling can help you relax
If you're feeling anxious, journaling can be a great way to take a step back and relax. Instead of focusing on your worries, take some time to write about something that makes you happy. It could be a memory of a time when you felt calm and at peace, or something that you're looking forward to in the future. Focusing on positive things can help you feel more relaxed and less anxious.
5. Journaling can help you develop healthy coping mechanisms
When you have anxiety, it's important to have healthy coping mechanisms in place. And journaling can be a great way to develop them. Every time you feel anxious, take a few minutes to write about how you're feeling. Then, come up with a healthy way to cope with those feelings. It could be something as simple as taking a deep breath or going for a walk. The important thing is that you find something that works for you and that you can do regularly.
Tips to get started with journaling
If you're new to journaling, the process can seem a bit daunting. But don't worry!
Here are a few tips to get you started:
Find a journal that is perfect you love
This is the first and most important step. You want to find a journal that you're actually excited to write in. So take some time to browse around until you find one that's perfect for you in design, style, feel and texture.
It doesn't matter if it's a simple notebook, an expensive leather-bound journal, your computer, or scraps of paper. Feel free to throw stickers all over it, get it engraved, and use only your trusted colored pens. The important thing is that you respect it and want to fill its pages.
Set aside time each day to journal
It doesn't have to be a lot of time, but it's important to make journaling a part of your daily routine. Set aside 10-15 minutes each day, or however long you can realistically commit to. And try to stick to it as much as possible. The more consistent you are, the more benefits you'll see. The point is simply to release energy into the book and trust it’s safe there.
Don't worry about being perfect
One of the best things about journaling is that there are no rules. You can write whatever you want, however you want. So don't worry about being perfect. Just let your thoughts flow freely onto the page. If helpful, choose not to reread your thoughts once written. Allow it to be something you reflect on another time.
Get creative
There's no right or wrong way to journal. So feel free to get creative! You can write in prose, poetry, list form, or anything else that feels right for you. You can even add pictures or other visuals if you want. The important thing is that you express yourself in a way that feels natural and comfortable for you.
Journaling prompts to help you with anxiety
If you're having trouble getting started, here are a few journaling prompts to help you get the ball rolling:
Today, I'm grateful for...
What went well today? What was the best part of my day? What am I looking forward to tomorrow?
I feel most anxious when...
When I'm feeling anxious, I can remind myself that...
In the past, I've coped with anxiety by...
What does my perfect day look like?
I’m so sick of…
If my anxiety could speak, it would say…
The next time I’m feeling anxious, I will…
Conclusion
The most important thing with journaling is to just get started. If you're ready to start seeing results, grab a pen and paper and get journaling. Trust me, you won't regret it.
Although journaling can be a great tool, it's not a cure-all. If you're struggling with anxiety, it's important to seek professional help. Therapy for anxiety can provide you with the tools and support you need to manage your anxiety in a healthy way.
Book a consultation with The Sassy Shrink today and see if we're a good fit. We offer online anxiety therapy for women who are ready to take back control of their lives. We'll create a plan that's tailored specifically for you and your needs. So what are you waiting for?
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