Journaling for Anxiety Relief

Today, I would like to talk about some ways you can use journaling for anxiety relief.

Journaling can be a great tool for anxiety. It can help you learn how to regulate your thought process better so that you can lower your anxiety in both the short and long-term.

“And then what would happen?”

This is one technique you can use as a journaling exercise or as an exercise for your thought process. The main key here is to try to be realistic.

Write what you are worried might happen. Then, you continue to write what would happen next until you realize that eventually things will be okay again, even if they are temporarily not great.

Here’s an example:

I might have a panic attack while giving my presentation for class.

And then what would happen?

Well, I would probably start crying and mess up on my presentation.

And then what would happen?

I might not make a great grade on the presentation.

And then what would happen?

I currently have a 90 in the class, so I might end up with a B or a C. But I would still pass. And since this class isn’t in my major, that’s good enough for me.

See how this journaling technique can walk you through the thought process to discover that things will eventually be okay again?

You do have to make sure you catch yourself before you fall into a pessimistic cycle of, “Well, then my life would be over.” It takes practice, but this journaling exercise really can help.

Of course, some things may take longer to be truly okay again depending on the severity of the situation. But things almost always have a way of working out.

Worst/Best/Most likely

This is another journaling technique for anxiety. It’s pretty simple as well and probably the least time consuming out of our journaling exercises here today.

You simply write down the worst case scenario in the situation you’re worried about, the best case scenario in that situation, and the most likely scenario in that situation too.

Here’s an example.

Situation: I lost my job.

Worst case scenario: I can’t afford to keep living on my own and have to move back in with my parents even though I am too old to be doing that.

Best case scenario: I use this as an opportunity to find my dream job or start a new business. I make more money than I ever did before and fall in love with my new job.

Most likely scenario: I have to pick up a job doing something that isn’t what I want to make ends meet until I find a job I enjoy again.

Make a list

This is my favorite method of journaling for anxiety relief. However, it is a bit more complex than the other two methods.

First, you make a list of everything that is currently causing you anxiety.

Then, you pick one to work on at a time. Start with the most anxiety provoking one or the one with the soonest deadline.

After that, write down why it’s making you anxious, what you have done and still can do to prepare, and what you will do if the worst case scenario happens to mitigate the negative effects.

You can then work through the rest of the items on the list that are causing you anxiety if you have time. If not, put the list away somewhere you don’t have to look at it and come back to it when you have more time.

Here’s a brief example:

A list of things that are making me anxious

1. I have a Spanish test this week that I need to do well on.
2. My friend is starting cancer treatments this month.
3. My phone is about to break and I don’t have the money to replace it.

Why is it making me anxious: My Spanish test is making me anxious because I really want to get a good grade in that class. I have never taken a foreign language test before, so I don’t know what to expect.

Preparation: I have watched the study guide videos multiple times. I attended class regularly. I have met with my professor during office hours and still have time to do so one more time before the test.

Worst case scenario: If the worst case scenario happens and I fail the test, I will meet with my professor to see what the chances of me passing the class are to decide if I should withdraw. If I can still pass the class, I will try to see if my professor can show me where I went wrong so I can improve.

Thoughts on journaling for anxiety relief

These techniques can all help lower your anxiety.

When you are considering which journaling exercise for anxiety relief to choose, consider how much time you have and how many things you are feeling anxious about.

Don’t be afraid to try journaling for anxiety relief. It really is a great tool to have to help you with your mental health.

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Until next time,

Danna