How Journaling Improved My Anxiety and Depression
Here are 5 ways it helped
I sat in class quietly freaking out. “Uh oh,” I thought, “did I write anything inappropriate?” My mind was racing all throughout class.
I remember a few years back waiting on a return of my graded project assignment on mindful journaling for my Cognitive Psychology class. It was a project that required us to free write for a month in our journal while using mindfulness tactics like writing how you were feeling at the present moment. My university professor, however, urged me to speak with her at the end of class in her office.
I went to her office after class had ended. She sat me down and then explained to me that she had read through my journal attentively. She encouraged me to continue writing to God because it really seemed to help me with my depression and anxiety.
At that time, I rarely journaled and did not want to write “Dear Diary” so I just wrote to God since I had no idea who else to write to.
To this day I still journal, and yes I still write to God regularly. Although my methods have changed a bit over the years. Sometimes I write in multiple journals. Some are more like prayer journals, and some are for habit tracking, and others are for writing gratitude.
Either way, I discovered how much it changed my life and has allowed me to regulate my emotions. It provided me with a sanctuary to express my innermost thoughts and fears without fear of judgment. Through the act of writing, I found solace and clarity amidst the chaos. The more I practiced writing in my journal, the more I was able to realize how it helped improve my anxiety and depression in these five ways.
“In the journal, I am at ease.” — Anaïs Nin
1. Easing Feelings
The act of writing served as a release valve for my pent-up emotions, providing an outlet to unload the burden of anxiety and depression.
Each word on the page felt like a small victory in the battle against my inner demons, offering a sense of lightness and freedom. Every time I wrote, it felt like I was releasing whatever was weighing me down.
2. Processing Thoughts and Emotions
Journaling became my confidant, offering a safe space to unravel the tangled web of thoughts and emotions that plagued me. Each time I would write, it helped me to actualize what was going on with my state of mind. I often bottled up my feelings and rarely would allow myself to express my emotions. There were times I found myself exploding on people from not letting myself to process my emotions in a healthy way.
But with writing, I was able to allow myself to feel my emotions and write them down and to view them with out judgement. Research concludes that it can help with having fewer emotional reactions to stressors.
3. Recognizing Triggers
Through consistent journaling, I began to identify patterns and triggers that exacerbated my mental health issues. Whether it was certain situations, people, or thoughts, journaling helped me shine a light on the root causes of my distress, empowering me to take proactive steps towards healing.
4. Becoming Aware of Unhealthy Thought Patterns
I often caught myself thinking negatively about myself, or simply having self doubt with anxious thoughts like, “You probably won’t ever get better.”
Journaling acted as a mirror, reflecting back to me the distorted thought patterns that fueled my anxiety and depression.
By becoming aware of these patterns, I could challenge and reframe them, replacing negativity with positivity and self-compassion. I would use this cognitive behavioral therapy (CBT) strategy on how to catch myself thinking negatively and how to rephrase my words.
And last but not least…
5. Understanding Emotions and Resolving Issues
Most importantly, journaling provided a roadmap for understanding my emotions and resolving underlying issues. By delving into my thoughts and feelings with curiosity and compassion, I gained valuable insights and found solutions to longstanding challenges, providing a sense of relief and resilience.
While I’m not perfect, I would look through old passages in my journal that expressed what I would currently be going through such as my long standing battle with procrastination. However, my journal helped me to be aware of a recurring issue that I needed to face with my procrastination and to get it resolved. All these passages from my journal acted like my very own records of my thoughts and struggles.
My Guiding Light
My journey with journal writing has been my guiding light on the path to healing. From the moment my professor encouraged me to continue writing, I knew that I had stumbled upon a powerful tool for transformation.
Journaling isn’t just for me — it’s for everyone especially for those who are struggling with anxiety and depression. By sharing our experiences and encouraging others to start journaling, we can give rise to hope and healing. So, I encourage you to give it a try. You might be surprised at the difference it can make, both for yourself and for those around you.
In the simplicity of pen and paper, I found strength and solace. As the author of The Artist’s Way, Julia Cameron once said, “Trust the process, trust yourself.”
Thank you for reading!
