The simple art of writing and how to use a journal for overcoming anxiety

Anxiety is a common mental health condition that can affect anyone at any age, which is why the simple act of writing can be a handy tool when using a journal for overcoming anxiety.

Please note: Story of My Life Journal is not a qualified health practitioner or a replacement for professional medical and/or mental health support. If you’re experiencing challenges you feel are beyond you, please contact Lifeline Australia or the appropriate medical professional.

Anxiety is characterised by feelings of worry, fear, and nervousness that can be overwhelming and interfere with daily life.

While therapy and medication can be helpful for managing anxiety, and it’s incredibly important to engage both when you need to, there’s also evidence to suggest that journaling can be an effective tool for overcoming anxiety.

What is Anxiety?

Anxiety is a mental health condition that is characterised by excessive worry, fear, and nervousness.

It can manifest in a number of ways, including physical symptoms like sweating, shaking, and rapid heartbeat, as well as psychological symptoms like negative thinking patterns and irrational fears.

Anxiety can be triggered by a variety of factors, including stress, trauma, and genetics, and can have a significant impact on a person’s quality of life.

Our friends at Lifeline Australia have provided a comprehensive guide on understanding anxiety.

Research on Journaling and Anxiety

Studies have shown that journaling can be an effective tool for managing anxiety.

In a 2016 study published in the Journal of Psychiatric Research, researchers found that expressive writing (that is: journaling about thoughts and emotions) was associated with a reduction in anxiety symptoms.

Another study published in the Journal of Affective Disorders in 2013 found that daily journaling over the course of two weeks led to significant reductions in anxiety symptoms.

Using a Journal for Overcoming Anxiety

If you’re interested in using journaling as a tool for managing anxiety, here are some tips and prompts to help you get started:

1. Write down your anxious thoughts: Sometimes, simply putting your anxious thoughts down on paper can help you gain perspective and feel less overwhelmed. Write down whatever is on your mind, without judgment or self-criticism.
2. Practice gratitude: Focusing on things you’re grateful for can help shift your perspective and reduce feelings of anxiety. Try writing down three things you’re grateful for each day.
3. Use positive affirmations: This one comes with a warning, because it’s not for everyone. In fact, some research has found that using positive affirmations can have a negative impact on those who don’t believe them. Think of it as creating the spark that the fire ignites from. However, if you want to give this a try, write down positive affirmations that you can repeat to yourself when you’re feeling anxious. For example, “I am capable of handling this situation” or “I am strong and resilient.”
4. Reflect on your triggers: Identify the situations or events that tend to trigger your anxiety. Write about them in your journal (Story of My Life Journal, preferably) and try to identify patterns or common themes.
5. Practice mindfulness: Mindfulness techniques, such as deep breathing and meditation, can help reduce anxiety symptoms. Try incorporating mindfulness exercises into your journaling practice.

Journaling can be a powerful tool for managing anxiety – and it’s important to stress that word ‘tool’, because it’s just one of many approaches you can take, and it’s important to take the one that’s right for you.

By putting your thoughts and emotions down on paper, you can gain perspective, reduce stress, and develop a greater sense of self-awareness.

Whether you’re dealing with mild anxiety or a more severe condition, incorporating journaling into your self-care routine can be an effective way to support your mental health.

References

1. Huang, C. (2020). Writing as a self-help tool for emotional intelligence and stress management: A scoping review. Issues in Mental Health Nursing, 41(2), 117-126. https://doi.org/10.1080/01612840.2019.1681163
2. Smyth, J. M., & Pennebaker, J. W. (1999). Share your burden: The psychological benefits of writing about stressful experiences. In W. S. Rholes & J. A. Simpson (Eds.), Adult attachment: Theory, research, and clinical implications (pp. 285-301). The Guilford Press.
3. American Psychological Association. (2017). Writing to relieve stress. https://www.apa.org/research/action/writing
4. Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.
5. Liao, L. J., & Shun, S. C. (2015). Effects of a self-care program on symptoms, self-care ability, and self-efficacy in patients with anxiety: A randomized controlled trial. International Journal of Nursing Studies, 52(11), 1705-1714.
6. Slišković, A., Vilibić, M., Jokić-Begić, N., & Barišić, M. (2016). The effectiveness of cognitive-behavioral therapy and psychodynamic therapy in the treatment of anxiety disorder: A meta-analysis. Journal of Psychiatric Research, 77, 24-33. doi: 10.1016/j.jpsychires.2016.02.005
7. Kashdan, T. B., & Rottenberg, J. (2013). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 33(8), 1073-1087. doi: 10.1016/j.cpr.2013.09.009