Along with meditation and mindfulness, journaling can be a helpful technique for decreasing feelings of anxiety. Journaling also helps people track their progress, as it documents challenges that have been overcome.
A journal with writing prompts and structure offers the best method for getting started and for getting the most out of your journaling experience.
What to Look for in an Anxiety Journal
Clear Guidance and Prompts
Journaling can feel pointless and confusing for beginners. It is important to choose a journal that provides clear guidelines and prompts for meaningful writing and encourages positive thought patterns. A journal with clear instructions and structure helps keep you motivated to maintain the journaling habit each day.
Evidence-Based Techniques
For anxiety in particular, cognitive behavioral techniques offer the most effective methods for identifying irrational thought patterns that increase anxiety and replacing them with more sound-minded and rational thought patterns.
Fits Your Writing Style
If you’re the type who loves to process novel-length pages of feelings, be sure to choose a journal that allows for that writing space. If you are short on time and want to write as little as possible, choose a journal that allows for short writing but pairs that with mental exercises—like gratitude or mindfulness—to help carry the positive effects throughout the day.
Here are Our Picks in Regards to the Best Journals for Anxiety
Written by psychologist Corinne Sweet, the journal offers space for writing paired with instructions on how to calm racing thoughts and panic attacks. Small enough to take with you anywhere, this journal helps to identify anxious thoughts as you have them and offers helpful techniques for calming them at the moment.
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For those who thrive on to-do lists, 52 Lists for Calm will calm your anxious, stressed-out mind. Lists help people feel organized and in charge of the tasks ahead of them, and this journal offers plenty of space for you to list out your worries and face them head-on.
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Author and psychologist Sophia Godkin believes that gratitude is the gateway to happiness. This journal helps break the pattern of worry and negative thoughts by redirecting your mind to the positive things in life, both big and small. 5 Minutes of Gratitude can change your thought process and positively affect your entire day—and it only takes five minutes! The journal is 132 pages long and features helpful prompts along the way.
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Learn how to be mindful in everything you do, from cleaning your house to being productive at work. With 172 pages, the journal will teach you everything from anxiety-reducing breathwork to how to reduce tension in your body.
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Busy people sometimes have to focus on and prioritize self-care so they can continue to be busy and productive without getting overwhelmed or anxious. While burnout can stop you in your tracks, a daily routine that consistently includes various aspects of self-care can help get you back on your feet. This planner helps you prioritize self-care, even on a busy schedule, so you can feel and do your best.
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FAQs
How do you journal for anxiety?
There is no wrong way to journal, other than not doing it. Some prefer to write elaborate passages of thoughts, feelings, and experiences. Others prefer to bullet point thoughts or to-do lists. Write in whatever way feels the most comfortable and beneficial to you.
What do you write in a journal for anxiety?
The main purpose is to identify thoughts, feelings, people, and experiences that are contributing to your anxiety. Feelings of anxiety are often caused by fear-based thoughts that can be challenged and replaced by healthy and sound-minded thoughts. Reframing fear-provoking experiences and learning to implement mindfulness and boundary-setting skills helps us feel more in control of situations rather than being controlled by our feelings.
If you are forgetful, you may also want to consider this book too. . .
