Tips for Journaling

Firstly, there is no wrong way to journal. Just make sure it allows you to express your thoughts and feelings. Journaling is a great way to shift your thoughts from being anxious and ruminating to action-oriented and reflective.

Journaling does not need a set structure, your ideas can flow freely.

However, we will be discussing some different approaches for those who have been contemplating journaling, but may struggle to know how to start.

You may find that keeping a regular thought diary is a helpful habit, or you may use this method on an as-needed basis to manage anxiety. You can journal on a daily or weekly basis to start. It might help to find a specific time of day or place to do this. Maybe you want to write early in the morning while drinking coffee or to wind down in the evening before bed.

Make sure your journal is accessible! You can start your journal on a notepad, a special journal, or even type it out as a memo on your phone.

Methods:

Freewriting

One of the most basic but still effective ways to journal! Sometimes it helps to have minimal structure and just go for it. Here are a few tips!

• Set a timer. Choose a time limit that works for you (and if you're unsure, try writing for 15 to 20 minutes).
• Write everything that comes to mind. Avoid the temptation to edit yourself. Write down precisely what you're thinking, regardless of how strange or silly it seems to you—and write it quickly so you don't have a chance to censor yourself.
• Don't worry about grammar or spelling. Freewriting can lead to more typos and misspellings—and that's alright. Don't interrupt yourself to correct mistakes; just keep writing.
• Write until your time is up. If you've run out of things to write about, write about that feeling, or keep writing a repeated phrase until something new comes to mind.
• Reread your entry afterward. As you do, look for opportunities to gain insight from yourself. You may even write down a few sentences at the end of your entry recording the things you found compelling or surprising.

Journal Prompts

For those that might be intimidated by the idea of freewriting or don't know where to start might benefits from using writing prompts. You can use writing prompts each time, or switch between different methods. It might be interesting to revisit a writing prompt again over time to see if you have a different answer!

You can use one of these many resources for journal prompts or ask you therapist for ideas. You can come up with a list of prompts yourself based on the issues you'd like to focus on or problems you'd like to solve.

^{Some examples might be:}

1. Describe a time when you felt fulfilled. Where were you? What were you doing? What about that moment felt so satisfying?
2. I’m so sick of…
3. When was the last time I said no to something? When was the last time I wish I said no to something?

Here are links to additional prompts:

https://urbanwellnesscounseling.com/anxiety-journal-prompts/

https://www.choosingtherapy.com/journal-prompts-for-anxiety/

https://penzu.com/journal-prompts

https://www.7cups.com/forum/MindfulnessCenter_106/SelfCareDiariesAndChallenges_1674/31dayjournalingchallengeforselfdiscovery_231707/

https://www.7cups.com/forum/TraumaSupport_60/JournalingStories_318/JournalingPrompts_230488/

Write your Worries

In the case of anxiety is it is not always what is currently happening but the anticipation of what could happen.

To get yourself started, ask yourself questions like:

• How likely is it that this will happen? How do you know? Are you sure?
• If what you fear does occur, could it be less of a negative experience than you think it would be? Could it be neutral or even positive?
• Is there a way you could use your circumstances to create a better outcome? Could you use what you have available to make the best of the potential changes? Is there a change that could occur (or that you could create) that would be even better?

Next,

1. For each fear or concern you have, try to write at least one way (but preferably more) in which you could think about it differently. Generate a new story for yourself, even a new set of possibilities. Write these next to the fears that are in your head right now.
2. Recall your strengths - what other hardships have you survive until now? What have you learned from them? What new strengths you think you will have after this current experience?
3. What do you think you could learn from it? In what ways do you think you would gain strength as you face these new obstacles?
4. Consider a Plan- Assuming what you fear did happen, what would you do? You don’t have to create a full plan, just try to jot down the resources you would utilize and the next steps you’d take.

Fear/Worry Script

Why is a worry script helpful?

Research shows us that people with Generalized Anxiety Disorder (GAD) have a hard time dealing with their negative emotions, such as sadness or fear. They either try to push the negative feelings away, or they keep switching worry topics. Unfortunately, neither of these techniques work. Why?

• Pushing bad thoughts and feelings away: If you have ever tried to push a bad

feeling or thought away, you probably noticed that it didn’t work at all or that the thoughts and feelings came back pretty quickly. Trying to push something out of our minds is a little like trying to push a beach ball under water: it takes a lot of work to keep it down, and the minute you let it go, it pops right back up again.

• Switching worry topics: Research on worry has found that people often “hop” from one worry topic to another. They think about one worry, which makes them feel anxious, and then they switch to another worry. The problem with this approach is that you never get to fully “digest” your fear, and really clearly see what it is that you are afraid of. Instead, you are avoiding upsetting thoughts and feelings by constantly “switching” your worries. The problem with this strategy is that avoidance doesn’t work in the long run.

• Your worry script should be about the worst-case scenario for one of your

worries. For example, if you are worried about a loved one being in a car

accident, you would write about your loved one actually being in a car accident.

• Your script should be vivid and visual. That is, it should include the five senses

as much as possible (touch, taste, sight, smell, hearing), as well as your feelings

and reactions. If you were writing about a loved one in a car accident, you might

describe the sound of ambulance sirens, the smell of burning tires, and feeling

like you might pass out.

IMPORTANT REMINDER: If you are feeling anxious, upset, or tearful while writing your script, you are on the right track. Your worry script is about your worst-case scenario, so it is supposed to be upsetting. Remember that this exercise is designed to help you get over your worries and anxiety in the long-term. When it comes to anxiety, in order to get a long-term gain you will always experience some short-term pain.

So how is a worry script different? Rather than putting all of your energy into avoiding upsetting thoughts and images, you can instead face your fears head on! By writing about your biggest worry, you will be facing those negative thoughts and bad feelings.

You can write about the same worry topic for 30 minutes every day for two

weeks.

KEEP IN MIND: Sometimes when people write a worry script, they find that they

worry more about the topic or generally feel more anxious during the day. This

reaction is normal, and will pass. The goal of the worry script is not to make you no longer care!

Thought Diary

Keeping a thought diary (or thought record) offers you a way to notice your thought patterns and track how they change over time. Commonly used as part of cognitive behavioral therapy (CBT), this exercise asks you to write down your beliefs and then think critically about them.

To get started, create a document or journal page with five columns:

• Case: In this column, note the current "case" or situation you find yourself in. Explain it briefly, like "Starting a new job," or "Had a disagreement with a friend."
• Feeling: Here, write down the feelings you're experiencing as a result.
• Thinking: Note what you're thinking, and do so authentically. As you record more thought diaries, this is where you'll notice your thinking patterns and see how they change. In the example of a disagreement with a friend, your thinking may be "They won't want to talk to me anymore," or "They dislike me now as a result of our fight."
• Illusions: This is your opportunity to think critically about your beliefs. Here, you should identify any illogical ideas that are present. Try to take an evidence-based approach; though you may feel anxious about an event, ask yourself if your anxiety is warranted given the facts.
• Reality: In this column, write down more a realistic outcome of your case. If you're basing your thoughts on what you assume another person is thinking, for instance, what's a more realistic approach you could take?

Manifestation Journaling:

A manifestation journal is where you write everything you want to manifest in the coming weeks, months, or years. You fill those blank pages with your dreams, goals, and desires in life.

Achieving your goals takes a growth mindset, commitment, positive thinking, and some skill at goal setting.

The journal helps you get your thoughts organized for action. It gives you an easy touchstone to remember your motivations, your why and your what. It may sound like a lot of work, but it's rewarding once you get started.

Using a technique called “future scripting,” you can use your journal to improve your subconscious mind’s ability to visualize your future.

Here are some steps:

1. Use manifestation journal prompts

What traits do you love most about yourself?

Where would you like to live?

What does your dream life look like?

If income wasn’t an issue, what would you be doing?

2. Write positive affirmations

I am strong

I am capable of achieving my goals

I am worthy of love

3. Make a list of your goals

Keep in mind that your short and long-term goals should follow the SMART method. Make sure they are:

Specific

Measurable

Attainable

Realistic

Time-bound

4. Write what you’re grateful for

A gratitude list is a powerful tool for overcoming negativity. It reminds you of all the good things you have in your life, even if you forget sometimes. By keeping these front of mind, you maintain your positivity, which can help attract positive future outcomes.

Other Methods:

Aside from writing, people can express themselves through other modes such as doodling, drawing, poetry, songwriting, or bullet journaling.

**Have any creative ideas you would like to share about journaling? Please do so here!

Credit:

https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672

https://www.medicalnewstoday.com/articles/how-to-journal-for-anxiety#journaling-tips

https://www.betterup.com/blog/anxiety-journaling

https://www.betterup.com/blog/what-is-a-manifestation-journal?hsLang=en

https://www.anxietycanada.com/sites/default/files/WorryScript.pdf