Ah, 2020. Has any other year inspired as much negativity, fear and anxiety? How can you cope with these emotions without turning to the bottle or other unhealthy habits? 

Have you tried journaling? You don’t have to be a writer — you never need to show another human being what you pen at all. Here’s why this technique is so useful for combating fear and anxiety, along with ideas for getting started. 

Putting Fears in Perspective 🧐

Emotions are wordless and ephemeral. Biologically speaking, the same processes occur whether you unexpectedly cross paths with a mama bear in the forest or get a reprimand from your boss. While only one poses an immediate threat to life and limb, in today’s dog-eat-dog society, the latter’s ramifications can inspire more fear for a good reason. 

The only way to calm your mind’s screams is to put words to your feelings. However, when emotions run high, expressing your thoughts to others can give you a reputation as a Debbie Downer — which likewise creates unwanted consequences. 

Journaling, though, provides a safe space where you can vent as furiously and as long as you need to without tarnishing your rep or making your BFF’s ears ring with your woes. You can drop F-bombs like the leading five-star general of profanity without offending anyone who overhears. 

Plus, once you pour out your initial angst, you can then craft a concrete and polite expression of your emotions. If you are nervous about an upcoming orthodontist appointment, you can use what you write to help you share your feelings with your hygienist so that they can propose ways to relax you. Directly asking for extra pain medicine or sedation doesn't always work in today’s climate, but confessing your fears inspires them to offer these solutions — without you looking like a drug seeker. 

Engaging the Logical Brain 🧠

Emotions know no logic. They simply are. However, according to Dr. David Hawkins, your magnetic field changes with your mood — your feelings are energy.  

Journaling helps you channel that energy to address negative situations. You can silently rage at the way your supervisor always makes you feel lesser with subtle insults — or you can dust off your resume and start looking for better gigs in your free time. 

Reframing Negative Thoughts 🎞

You probably wouldn’t dream of talking to your best friend the way you do to yourself. Journaling helps you interrupt thoughts of, “I’m a pathetic, hopeless failure,” and instead reflect on what you love about yourself. 

For example, say the guy you had your eye on forever asks for your number — then ghosts you. You might think, “Why would anyone like that want to go out with a loser like me, anyway?” 

However, journaling can help you see that maybe, just maybe, he tucked your number into a pants pocket —  and tossed the pair into the wash without checking it. Once you reframe such thoughts, you feel less awkward the next time you bump into him and hear his explanation. 

8 Journaling Prompts for Anxiety…

If you want to get started on journaling for anxiety, you might feel a touch of writer’s block the first time you sit down, staring at a blank page. Here are some prompts to get you started. Remember, you don’t have to worry about grammar or spelling — just express yourself. 

1. Three Worst Fears

Have you ever felt vaguely uneasy without knowing why? Explore that intuition by writing three reasons you have to feel afraid. How can you take positive, productive action to assuage those worries? 

2. A Time You Helped Someone

Sometimes, a blue mood makes you feel like you don’t matter to anyone. Journal about a time you helped someone else — it will help you remember the positive impact you have on others. 

3. A Single Positive Word

What if you can’t think of anything right at the moment? Write down a single positive word, such as gratitude. Then, ask yourself how that characteristic applies to your circumstances as you write. 

4. Letter to Someone Who Wronged You

People can infuriate you with mistreatment, but calling them out can do more harm than good. Even if you found a new job, telling off your old boss can have long-term career repercussions. Instead, write them a letter you never intend to send. Do this on paper and not in an email where the “send” button hovers like an accident waiting to happen. 

5. Describe Your Best Quality 

What makes you unique? When you feel down on yourself, try describing your best quality. Maybe you always have a kind word for others or work tirelessly toward your goals. 

6. The Mental Health Scale

Imagine you’re a psychologist. If you had to evaluate your mental health on a scale of one to 10, where would you place yourself? Explore why you chose that number in your entry. 

7. Your Perfect Day 

Imagine you had one perfect day for yourself. What would you do? Write about it in detail and try to bring your dream to life the next time you get time off. 

8. Affirmations to Say Daily

You can’t control things like undeserved reprimands at work — you might not even explain your point of view for fear of looking negative or failing to take accountability. Write down five affirmations that you don’t feel hokey saying and reread them whenever external events threaten your sense of tranquility. 

Use Journaling to Manage Negativity, Fear and Anxiety ✍️

Journaling is a potent tool for managing negativity, fear and anxiety. Get started on your healthy habit today.

About The Author:

Mia Barnes is an avid health and wellness writer that loves to write about the impact practiced mindfulness can have on wellbeing. She is also the Editor in Chief at BodyMind.com.

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