How to Journal to Reduce Stress & Anxiety
MINDSET/GROWTH | TIME TO READ: 5 MINUTES
When we think about journaling a few things may come to mind:
Boring
I don’t have time
A lot of work
Not for me
And yes I say “we” because I had the same thoughts about journaling myself…
Until I actually gave it a try… and BOYY did I feel relieved!
Once I started to write down all my thoughts it was as if I were letting go of all the chaos in my mind and allowing space for the important things- like what the heck I was doing with my life!
Let me show you how..
The Power of Your Thoughts
Look back at when was your most recent negative emotion: anger, anxiety, jealousy, frustration, sadness..
What thoughts were going through your mind at that time?
They were most likely negative…
In the book The Social Construction of Reality it states our realities are created based on our thoughts, behaviors, and actions which means if we change our thoughts to empower us we will start to feel more fulfilled in our days.
When you get a negative thought- also known as a limiting belief- start immediately replacing it will something empowering..
Limiting Belief : I’m not good enough
**Empowering Belief: I am constantly learning and growing. I am capable of achieving great things.
Limiting Belief : I’m afraid of failure, so I won’t try
**Empowering Belief: Failure is my stepping stone to success. Failure is the only way to learn. I embrace challenges, learn from setbacks, and use it to become better.
Limiting Belief : Good things never happen to me, I’m not as lucky
**Empowering Belief: I create my life and my luck is built from hard work, consistency, & positivity. Good things happen when I am open to new opportunities.
Reduced Anxiety
So, let's talk about anxiety – the uninvited guest that overstays its welcome!
There's a certain magic in jotting down your worries.
It's like taking the swirling tornado of thoughts in your head and putting them on paper - bye bye!
Suddenly, the chaos has a designated spot, and you're left with a calmer headspace.
When I was younger my escape became my diary, all my emotions, fears, and secrets ( also known as my “crushes”) were poured into my personal diary- with a lock and everything y’all.
Little did I know that this practice would soon become my best friend.
This lock and key diary was soon traded for something a little more grown up- my journal:)
In my messy scribbles, random thoughts, and doodles I have found the power of facing my fears!
In a 2018 study a group of 70 adults with severe anxiety were monitored for several weeks to document their anxiety levels while journaling.
After the first month they noticed a decrease in both anxiety and depression levels!
Journaling styles
Once you have understood the “why” behind the need for journaling you now have to find a style (or styles) that fits you.
and lucky for you there are several!
Daily Journaling
Documenting all your daily experiences, emotions, and thoughts.
Gratitude Journaling
Documenting and focusing only those things which you are grateful for.
Stream of Consciousness
Documenting anything that flows through your mind in no particular order or structure.
Reflective Journaling
Documenting beliefs, values, and self reflection
Dream Journaling
Documenting your dreams and exploring symbolism
Digital Journaling
Using digital platforms or apps for journaling.
Bullet Journal
Documenting symbols and short sentences with tasks, goals, thoughts, or events.
You can also buy a journal with a pre made template to help guide you on your reflecting.
Reduced Stress
As I embarked my journey into adulthood the more curveballs life started to throw my way- left, right, left, right.
I started by dumping everything onto paper.
Stressed about work? Write it down.
Annoyed by the person who cut my off on the way to the store ? Write it down
Stressed about the bills piling up? Write it down.
It soon became my rant sesh tbh
As I started to write it all down it was like a release of weight off my shoulders.
Journaling is a valuable tool for self discover and reflection.
It provides a space dedicated to exploring your thoughts, feelings, and experiences, helping you to gain more clarity on your goals, values, and motivations.
Looking back as I flipped through the pages a pattern soon emerged. I was constantly able to see what was stressing me out and what was bringing me joy in my everyday.
And life doesn’t get easier- that’s a fact! but journaling soon became my go to calming ritual where I was able to connect with myself amid the chaos.
It’s crazy how 5 - 10 minutes a day showed me that I AM IN CONTROL of the quality of my life.
In 1997 there was a psychological study “Writing About Emotional Experiences as a Therapeutic Process” that proved the health benefits, decrease of depression, stress, and anxiety after continuously writing down their thoughts.
Start Small, Stay Consistent
Don’t feel pressured to write long entries.
Start with a few sentences or bullet points.
The goal here is for it to be as simple as possible so you can form the habit.
You can start by capturing one thought that comes to mind about your day, an emotion, or observation.
You can also write down what you learned or three things you're grateful for.
You can even doodle!
Set a time for 5 minutes and allow yourself to just be in the present:)
Choose a relaxing space
Designate a quiet and comfortable spot free from distractions and focus your thoughts.
I love having my diffuser running or lighting a candle to set the tone.
I love journaling in the mornings on my porch because of the natural light and fresh air- being in nature itself is a relaxing scenery.
You can also get a nice comfy chair to be relaxed when writing!
Journal Prompts
Along the way I discovered journal prompts which very soon became my favorite form of journaling.
It became a way for me to learn more about myself and narrow my focus to get more clarity on what I wanted my life to look like and what I needed to improve to get there.
If your an over thinker like myself this is a great start to guide you with your thoughts and what to write down.
Sign up for my weekly motivational newsletter down below and get 10 free journal prompts to start your journaling journey!
For my visual learners watch this video ⬇️
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HEYA! I’M KATHERINE.
I’m a former corporate junkie turned content creator who dared to leave her 9-5 to create a life of purpose & fulfillment. I believe that by taking control of your future & becoming your best self, you will be empowered to live a life of excitement, purpose, & fulfillment. Together, we’ll go on this journey of growth prioritizing our dreams & well-being so that you can create the life you want & deserve.
