Does Journaling Help With Anxiety?
- Victoria
- May 6
- 6 min read
Anxiety is becoming increasingly common. From constant worry to racing thoughts, many people find themselves overwhelmed by stress and uncertainty. While there are many ways to manage anxiety, one simple, low-cost strategy has gained popularity: journaling.
Journaling—writing down your thoughts and feelings—might seem like a small habit, but research and anecdotal evidence suggest it could be a powerful tool for mental well-being. So, does journaling really help with anxiety? Let’s explore what the science says, how it works, and how to get started.
Key Points
Journaling is a powerful and free tool for managing anxiety.
Journaling can help you release emotions, clarify thoughts, and challenge negative thinking patterns.
There are various ways to journal including free writing, gratitude journaling and CBT journaling.
You can combine journaling with other forms of managing anxiety including exercise, CBT therapy, and meditation.
What Is Anxiety?
Anxiety is a natural response to stress or danger, but when it becomes chronic, it can interfere with daily life. Symptoms often include excessive worrying, restlessness, difficulty concentrating, and even physical discomfort. It’s different for everyone, but the common thread is an ongoing sense of unease.
Learn more: Anxiety Therapy
Does Journaling Help With Anxiety?
Yes, studies have shown that expressive writing—journaling about emotions and experiences—can reduce stress, improve mood, and even boost immune function. One notable study by psychologist Dr. James Pennebaker found that writing about emotional experiences for just 15–20 minutes over several days improved participants’ mental and physical health (Pennebaker, 1997).
How Does Journaling Help With Anxiety
Journaling supports emotional regulation, self-reflection, and clarity of thought. It helps individuals become more aware of their inner dialogue, which can be especially useful when trying to understand and manage anxiety.
1. Emotional Release
Writing provides a healthy outlet for pent-up feelings. Putting emotions into words can relieve the intensity of anxious thoughts and create a sense of relief.
2. Clarification of Thoughts
Anxious thoughts are often tangled and overwhelming. Journaling helps organize and untangle them, making problems seem more manageable.
3. Cognitive Behavioral Benefits
By identifying and challenging negative thought patterns in writing, people can shift toward more balanced, realistic thinking—an approach similar to cognitive behavioral therapy (CBT).
4. Stress Reduction
The act of writing can be meditative. It requires focus and presence, which can help calm the nervous system and reduce overall stress levels.
How To Start Journaling For Anxiety
There’s no single “right” way to journal. Here are some effective methods:
Freewriting
Just write—no rules, no structure. Let thoughts flow without editing or filtering. This is great for emotional release and help with mental clutter.
Do not worry about grammar, punctuations or making sense, simply write out all the thoughts and emotions you’re feeling.
Freewriting can be particularly useful when your anxiety causes you to feel overwhelmed - as it can help clear your mind.
Tip: Consider setting a short 5 - 10 minute timer so it doesn’t feel too long or exhausting.
Gratitude Journaling
Gratitude journaling involves listing things you’re thankful for on a regular basis. Focusing on the positive helps shift attention away from anxious thoughts, which can be helpful when your anxiety is making you feel overwhelmed or negative.
While it can be difficult to start, gratitude journaling can help rewire your brain and help you notice positive things more easily.
You can start gratitude journaling with simple entries such as:
“The sun was warm today”
“My friend checked in on me”
“I had a good cup of coffee”
It can sometimes be difficult to find the positives when you’re struggling. In such cases, you can use these prompts to help you journal:
What made you smile today?
What’s one quality you like about yourself?
How was the weather?
Did you eat something tasty?
Is there someone you’re grateful to have in your life?
Tip: Aim to list 2–5 things each day.
Prompt-Based Journaling
As mentioned, it can be difficult to start journaling at times. If you’re feeling stuck or are unsure what to write about, consider prompt based journaling to help give you direction and unveil deeper emotions.
There are many books and online resources you can use to help find questions that can guide you toward emotional insight and self-reflection.
Prompts may include simple or more complex questions like:
“What’s worrying me right now?”
“What can I control today?”
“What do I need to feel safe?”
Tip: Try focusing on answering one prompt per day to keep things simple and focused.
Cognitive Behavioral Therapy Journaling
Cognitive behavioral therapy (CBT) journaling (sometimes referred to as a “thought diary”) is another way of journaling. However, it provides a more structured way of journaling to help track and analyze thoughts, emotions, reactions and behaviours. With CBT journaling, you write down a troubling thought. Then, reframe it:
Anxious thought: “I always mess things up.”
Balanced thought: “I’ve made mistakes, but I’m learning and improving.”
Essentially, you’re identifying and challenging your automatic negative thoughts.
Tip. Speak to a therapist for more info or guidance on how to keep a thought diary.
Is Journaling An Effective Way To Help With Anxiety?
While journaling can be a powerful tool for many, it isn’t a one-size-fits-all solution. The way one journals can significantly influence its effectiveness.
For example, a study by Ullrich and Lutgendorf (2002) found that individuals who explored both their thoughts and emotions while journaling developed a greater awareness of the positive aspects of a stressful experience.
In contrast, participants who focused solely on their emotions reported more severe physical symptoms during the study.
As such, it’s important to remember:
Journaling Is Not A Cure-All - Journaling can support mental health, but it shouldn’t replace therapy or medical care when needed.
It Can Cause Overthinking - For some, journaling may cause rumination—focusing too much on negative thoughts.
It Can Be Emotionally Intense - Writing about trauma or deep emotions can be triggering. In such cases, it may be helpful to journal with guidance from a therapist.
Other Resources To Help With Anxiety
While journaling can be a powerful tool to help with anxiety, it can be a good idea to pair it with other methods to manage anxiety.
Anxiety Therapy
There are various forms and severities of anxiety. While journaling can be effective, working with a licensed therapist can provide a deeper and more structured method to managing anxiety. Cognitive Behavioral Therapy (CBT) is especially effective for anxiety. It focuses on identifying certain negative thoughts and behaviors and reframing them.
If you’re not sure how to find a good therapist, here’s a list of things you should consider when choosing one.
Mindfulness & Meditation
These practices help quiet the mind and reduce physical symptoms of anxiety. It allows you to be more aware of your thoughts without being overwhelmed. Regular meditations or mindfulness can help improve emotional regulation, relation and calmness.
If you don’t know how to start, consider taking meditation classes or using apps like Mind Shift CBT app or Insight Timer.
Social Support
Talking with trusted friends or support groups can provide comfort and perspective. For example, if you’re struggling with social anxiety you can join a social anxiety group to share your thoughts and experiences in a safe environment where you can learn anxiety copping strategies and fresh perspectives from others who struggle with the same issue as you.
Exercise
Studies have shown that exercise, any type of physical activity, can help with symptoms of anxiety. Physical activity releases endorphins and reduces stress hormones. It also can help divert your attention from what you’re anxious about.
You don’t have to start with intense workouts to reap the benefits of exercise. You can start small with a walk, biking, stretching or yoga.
Bottom Line
Journaling can be a powerful tool for managing anxiety. It allows emotional expression, promotes mental clarity, and supports healthier thinking patterns. While it may not be the perfect solution for everyone, when used alongside other strategies like therapy, mindfulness, and social support, it can make a meaningful difference in emotional well-being.
Anxiety And Journaling FAQs
Does journaling get rid of anxiety?
What is the 3-3-3 rule for anxiety?
What is the best way to tackle anxiety?
Does journaling help overthinkers?
References
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