Journaling Tips for Challenging Anxious Thoughts

Journaling is not just a way to practice your handwriting in the digital age. Learning how to use journaling as a coping skill is an effective way to reduce feelings of stress and anxiety. Journaling regularly is an evidence-based activity that is accessible to nearly everyone.

Journaling helps to lessen your feelings of distress, get your thoughts out on paper, and even work out solutions for your challenges. Most people prefer to journal in the evening as their day is winding down, but journaling in the morning first thing when you wake up has its benefits as well.

There are many different ways to get started with journaling. The strategy you choose depends on you and what you want to accomplish. 

Below are just a few ways you can begin journaling. You can use these strategies on a daily, weekly, or as-needed basis to handle anxious thoughts and feelings.

Write Down Your Worries

The first step in journaling to overcome anxiety is giving yourself permission to take time for yourself, grabbing something to write with, something to write on, and begin writing whatever words come to mind. If you don’t want to use actual ink and paper, don’t worry. You can still benefit from journaling on your smartphone or laptop instead. 

The aim here is not to write great prose. You are probably not going to show this journal entry to anyone anyway, so do not prioritize making it sound good. Instead, focus on letting all of your thoughts and feelings flow out naturally. 

You can describe the events that you’re currently dealing with in your life and address all the negative thoughts that have been building up for you throughout the day. Think of it as purging all of those dark thoughts and feelings, so you don’t have to keep them bottled up anymore. 

Emotions are energy in motion, so once we feel a feeling, it has to go somewhere. Seeing your anxieties written down can help you to realize that many of your concerns about what might happen next may be exaggerated.

Read It Back

Once you feel finished writing, review what you have written and reflect on your thoughts and feelings. Avoid judging. Just think about whether you might be looking at things in the wrong light. As you read through each concern, ask yourself questions to challenge your thoughts.

For instance, you might ask:

● How likely is it that this will happen?

● What are the realistic outcomes for me?

● What’s the worst-case scenario, and is there a way to avoid it?

● Could the outcome be better than this – what might that look like?

● How can you change your current circumstances to attract a better outcome?

Taking the time to sort through your thoughts in this way can help you to challenge the negative ideas that are causing the highest amounts of anxiety for you.

It’s also a fantastic opportunity for you to put your creative skills to the test, by looking for potential solutions to your problems.

You could even start a mind map of ideas on the next page of your journal. A mind map is just what it sounds like; a “brain dump” or web of ideas to visualize a solution to a problem.

Flip the Script

If you’re still feeling anxious after you’ve explored the thoughts in your journal, it’s time to flip the script. Move to a new page in your journal and start writing again. This time, force yourself to look at the concept from a different perspective.

Imagine a friend or loved one of yours was going through the same situation as you and feeling the same anxieties. What might you say to them to help them feel better?

While you are writing, try to draw attention to your strengths. We all have strengths, and they can help us to deal with a wide range of complicated situations. Ask yourself how your strengths can help you overcome the obstacles in your path right now.

For instance, if you know that you’re resilient in times of trouble, you might be able to bounce back even if the worst should happen.

Try creating a plan for what you will do in an anxiety-inducing scenario.

For instance, if you’re anxious about losing your job, what would be your next steps? Would you dive into your savings fund? Would you need to ask people for help? Where would you start looking for a new job?

With your plan in mind, you might even realize that losing your job wouldn’t be so bad if it meant you could pursue your passions or leave a toxic work environment. 

Nurture Yourself Right Now

Finally, when you’re done journaling, think about the other things you can do to give yourself a sense of strength and comfort.

It is helpful to have a list of activities that make you feel better. This list may include things like: calling someone you trust, cooking a nourishing meal for yourself, going to sleep early, or taking a walk outside. Maybe you can reach out to friends and family in advance to let them know you’re worrying and that you might need their help. Perhaps, if you’re worried about losing your job, you could work on brushing up your resume or looking at the job market. 

Focusing your anxious energy on doing positive things is an excellent way to use journaling to direct your focus in a way that helps you and can bring positive results to your world. If you’d like to tackle your anxiety and learn loads more coping skills, don’t hesitate to schedule a free first session in our St. Petersburg, Fl office!

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