Finding Calm Through Writing: How Journaling Can Help With Anxiety
The Messy Reality of Thoughts on Paper
Ever had your mind spinning with so many thoughts you can't even think straight? Have you ever found yourself staring at your computer screen with big deadline? Does your mind start to wonder and jump between work stress, family drama, and if you cleaned up the kitchen? Anxiety isn't just uncomfortable – it can be exhausting.
Why Scribbling Actually Helps
As a counselor, I have prescribed journaling to many of my clients…sometimes with a skeptical look from a few of them. It seemed too simple. But here's why it can work:
It gets stuff out of your head.
Sometimes our thoughts feel huge and scary until you see them written down. Sometimes they can look almost silly on paper - like finding out the "monster" is just a shadow.
It's like a pressure valve.
A colleague told me writing felt like "finally exhaling after holding my breath all day." Sometimes we need an outlet for our anxiety and thoughts.
You start noticing patterns.
For example, you might realize your anxiety spikes every Sunday evening and after phone calls with a family member. Once you realize the patterns, you can then focus on what is going on and set up a plan to make some changes.
Your brain shifts gears.
There's something about writing that engages a different part of your mind. This can be similar to how talking to a friend can suddenly make a problem clearer.
Real-Life, Low-Pressure Ways to Start
Forget those Instagram-perfect bullet journals (though…I do have several). Here's how to get started:
The "brain dump" before bed
Have a notebook where you scribble whatever's making you toss and turn at the end of the day. Sometimes it's just "Work. Money. That thing I said in 2012." It doesn't need to be profound.
Prompts for when you're stuck
Some clients keep sticky notes with questions like:
Did anyone get severely injured or die today? Then it’s probably going to fine.
What would I tell my best friend if they felt this way?
What small thing brought me joy today?
Tracking good moments
Another approach is to track more positive moments. "Tuesday, 2pm, person in front of the Starbucks drive through paid for my drink." These help us refocus our minds on the daily moments that are good, rather than simply focusing on the negative.
Whatever's handy works
Notes app. Old envelope. Voice memo while driving. The fancy journal that's been sitting empty for three years. Nothing magical happens from the type of paper.
The "Wait, I See It Now" Moment
Every 2 weeks or so, review your journal entries. In many cases, you will see patterns or have realizations while reviewing earlier entries. For example, "I get anxious every time I have plans with Tom! How did I never notice that?" Suddenly, that vague feeling becomes something specific you can address.
That's the thing about getting thoughts onto paper - patterns jump out that you'd miss otherwise.
What Research Actually Shows
Studies have found that journaling helps reduce anxiety symptoms. Dr. James Pennebaker's research showed that regular emotional writing reduced stress markers. Another study found students who journaled before exams performed better and reported less anxiety. Remember that managing anxiety is finding a set of tools you can do regularly. Life is managed…not attained.
Being Real About the Process
Some days you'll write three sentences before giving up. Other days might bring surprising clarity. Both are fine. This isn't about becoming a great writer or having profound insights - it's just about giving your spinning thoughts somewhere to land.
Need More Support?
If you've tried journaling and still find anxiety overwhelming, consider contacting a professional counselor. Some of us need additional tools in our mental health toolkit. Our counselors combine evidence-based approaches for anxiety with practical techniques tailored to your specific situation.
Drop us a message or call if you'd like to chat about how we might help. First consultation is free, and we promise not to make you journal if you’re not feeling it.