“In the journal I do not just express myself more openly than I could to any person;                              I create myself.” –Susan Sontag

For most of my life, anxious thoughts felt like white noise in the background of my mind. They were always there, humming along, yet rarely interfering with my daily responsibilities. Sure, I got nervous on plenty of occasions, and I was more of a worrier than most of my friends, but overall, being slightly anxious just seemed like one of my personality quirks.

I never imagined it would become a bigger problem. Then, one day last December, I ended up at an urgent care clinic with a racing heartbeat, shallow breathing, and shaky hands.

I had no idea what was happening to me, but I was sure that something was drastically wrong. But my vitals came back completely normal. Turns out, I was actually having an anxiety attack—I was shocked. All of those pessimistic “What if?” thoughts had finally manifested into physical symptoms.

It was the wake-up call I needed.

Over the past few months, I’ve been using various methods for handling my anxiety in a healthy way. While meditation and yoga have both been helpful, writing in my journal is now one of my favorite parts of my morning routine. If you’ve been struggling with anxious thoughts, journaling can provide you with a judgment-free zone to express yourself and reflect on what you’re feeling.

Studies have shown that journaling has a positive effect on both physical and mental health. When we feel stressed, our bodies release cortisol, which can inhibit your immune system, suppress your digestive system, and even elevate your blood pressure. Through the act of writing, you can release your anxiety and reduce the negative impact of stress on your body.

Journaling isn’t just for writers and creative individuals—anyone can keep a journal and enjoy the benefits. If you haven’t written regularly before, you might feel a little silly at first, but that’s part of the fun! Your journal is a space to be honest, vulnerable, and simply yourself.

Here are a few tips to help you get started with your journaling routine.

Set aside quiet time for yourself.

If you’re writing to alleviate anxiety, take some time to be alone while you write. Make yourself a big mug of tea, snuggle up in a cozy blanket, take a deep breath, and crack open your journal to let it all out. Don’t you feel relaxed just picturing it? Allow yourself time to write without interruptions or worries about what others might think. This is the perfect way to let go of stress after you wake up in the morning or right before you go to bed.

Write without judgment.

When the words begin to flow, don’t give in to the critical instinct to edit yourself. Say what’s really on your mind—no crossing out or erasing sentences! When you’re writing in your journal, you need to allow yourself to speak your truth. Don’t hold back. Just get it all out on paper—the good, the bad, and the ugly.

Get creative.

Most days, I start off my journal entry with a short list of things I’m grateful for, and then I spend a little time just writing down whatever happens to be on my mind. But sometimes, I use my journal to plan out my day, come up with new article ideas, or write down recipes I want to make during the week.

You don’t have to stick to any certain format while writing in your journal. Write in any style that allows you to express yourself. You can write poems or short stories, jot down quotes that inspire you, make to-do lists, or set new goals.

Journaling hasn’t cured my anxiety, but it has certainly helped me manage those feelings. Getting your thoughts out of your head and on to a blank sheet of paper can be a meditative, calming exercise for anyone.

 

Jane Harkness is a freelance writer from New Jersey. Her writing has been published in Thought Catalog, Student Universe, Pink Pangea, and other digital platforms. She writes every day on Medium, and you can check out more of her work on her website.