She Strengthens

Calming the Storm: How Anxiety Journals Can Bring Peace of Mind

Living with anxiety can be overwhelming, but what if putting pen to paper could help ease your worries? Writing down your concerns in a journal can be a powerful tool to tackle anxiety, much like talking through your feelings with a therapist. But not just any journal will do – you need one that’s tailored to your unique needs and style.

The Best Anxiety Journals for You

From serious to light-hearted, clinical to spiritual, there’s an anxiety journal out there that will resonate with you. Here are the top picks, each with its own strengths and weaknesses:

• The Mindfulness Journal for Anxiety: A calming and inspiring journal that combines mindfulness exercises with writing prompts to help you gain perspective on your anxiety.
• Create Your Own Calm: A beautifully designed journal that emphasizes self-acceptance and creative expression, perfect for those who need a gentle and soothing approach.
• The Anti-Anxiety Notebook: A science-based journal that uses cognitive behavioral therapy techniques to help you break down your anxieties and develop a more positive mindset.
• Worry for Nothing: A discreet and guided journal that helps you articulate your worries and develop alternative thoughts and behaviors.
• I’m So Freaking Freaked Out Inner Truth Journal: A fun and relatable journal that’s more like a BFF who listens, perfect for brain dumps and tracking anxiety.
• The No Worries Workbook: A creative and engaging journal that offers 124 lists, activities, and prompts to help you counteract anxiety and find peace.
• 52 Lists for Calm: A beautifully designed journal that combines meditation and activity tips with journaling prompts to help you cultivate a peaceful mindset.
• A Year of Zen: A guided journal that takes you on a year-long journey of mindfulness, meditation, and self-reflection, perfect for those who appreciate a more philosophical approach.
• Tiny Buddha’s Worry Journal: A creative and interactive journal that uses coloring pages, doodle prompts, and mindfulness exercises to help you let go of anxiety and find peace.
• Anxiety Journal Printables: A customizable and affordable digital journal that offers over 90 pages of habit trackers, mood trackers, and journaling prompts to support your mental and physical health.

What to Look for in an Anxiety Journal

When choosing an anxiety journal, consider the following features:

• Style: Does the design and aesthetic appeal to you?
• Size: Is it easy to carry around and incorporate into your daily routine?
• Length and writing space: Do you need lots of blank space or prefer shorter journaling sessions?
• Other resources: Does it align with your interests or offer additional therapeutic tools, such as art, CBT, humor, or education material from therapists?

How to Journal for Anxiety

Remember, journaling is a personal and flexible practice. Here are some tips to get you started:

• Make it easy: Keep your journal and supplies accessible and convenient.
• Be flexible: Don’t worry about grammar or spelling – just write what feels right.
• Tie it to something pleasurable: Listen to calming music, do a breathing exercise, or reward yourself after journaling.
• Don’t censor yourself: Your journal is for your eyes only, so be honest and authentic.

Do Anxiety Journals Work?

Research suggests that journaling can help ease anxiety by:

• Practicing tools learned in cognitive behavioral therapy
• Recording patterns and triggers
• Slowing down thoughts
• Gaining perspective
• Recognizing physical symptoms
• Practicing relaxation techniques
• Tracking the efficacy of medications and coping mechanisms
• Diverting mental energy into a creative activity

While more high-quality research is needed, journaling is a low-cost and low-risk way to learn coping strategies, work through anxious thoughts, and practice mindfulness and relaxation techniques. So why not give it a try?