Journaling is not just a way to practice your handwriting in the digital age 😊. Discovering how to use journaling effectively is a great way to reduce feelings of stress and anxiety, so you can enjoy more of your life with calmness and ease.
Journaling helps to lessen your feelings of distress, get your thoughts out on paper, and even work out solutions for your challenges.
There are many ways to get started with journaling. The strategy you choose depends upon you and what you wish to accomplish.
Today, we are going to review the easiest way to tackle your anxieties with journaling. You can use these strategies on a daily, weekly, or as-needed basis to deal with anxious thoughts and feelings. Who knows, you might even sleep better!!
Write Down Your Worries and Concerns
The first step in journaling to overcome anxiety is grabbing a pen, a piece of paper, and writing down your worries and concerns. 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 intent here isn’t to write great prose. You are probably not going to show this journal entry to anyone, anyway, so don’t worry about making it sound good. Instead, focus on letting all your thoughts and feelings flow out naturally.
You can describe the events that you are 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 those dark thoughts and feelings, so you don’t have to keep them bottled up anymore.
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 are done writing, review what you have expressed and reflect upon your thoughts and feelings. Avoid labelling or 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 is 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 is also an incredible 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.
Flip the Script
If you are still feeling anxious after you have explored the thoughts in your journal, it is time to flip the script. Move to a new page in your journal and start writing again. This time, make yourself 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 concerns and anxieties. What might you say to them to help them feel better?
As you are writing, attempt 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 example, if you know that you are 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 any scenario.
For instance, if you are anxious about losing your job, what could 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 would not be so bad if it meant you could pursue your passions or another part of your career.
Nurture Yourself Right Now
Finally, when you are finished journaling, think about the other things you can do to give yourself a sense of strength and comfort.
Maybe you can reach out to friends and family in advance to let them know you are worrying and that you might need their help. Perhaps, if you are 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.
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