Journal to Help With Anxiety and Depression

Mental health is a topic that is being talked about frequently with the tragically frequent mass shootings and celebrity suicides.

The Anxiety and Depression Association of America said anxiety disorders like anxiety and depression affect 40 million adults in the U.S. every year.

Many of us deal with anxiety or depression when experiencing financial hardship, disease, a major life change or the death of a loved one.

Though it is critical to seek professional help for mental health challenges when needed, journaling can also help in dealing with anxiety and depression.

In a 2005 research study, Karen Baikie and Kay Wilhelm found that journaling:

• Boosts your mood
• Enhances your sense of well-being
• Reduces symptoms of depression before an important event
• Reduces avoidance symptoms post-trauma

If you are a beginner to journaling, remember that there are no set rules to journaling. You can write about whatever you want.

But if you find that you need a few thoughts to help you get started writing when you are struggling with anxiety or depression, consider these questions below:

• What brings on these feelings?
  Is there something that happens to set off these feelings? Is it when you are alone, when you are lying in bed at night or when a certain event is coming up? What are the circumstances that create these feelings in you?
• What are your feelings?
  Name the emotions that you are experiencing: fear, sadness, overwhelm, helplessness, etc. Try writing, “I feel afraid that __________ because ______________.”
• What thoughts are going through your mind?
  Write every thought that is going through your head. Sometimes just seeing them in writing will help you identify thoughts that aren’t true.
• How does your body physically feel?
  Are the muscles in your neck and shoulders tense? Do you feel lethargic? Pointing out those physical symptoms may automatically cause you to relax or make a change like taking a walk.
• Have you had anxiety about this thing before?
  Is this something you repeatedly struggle with? How would you feel about sharing your concerns with a trusted friend or even a therapist?

Though you may choose to share your journal or parts of it with a trusted friend or professional, you aren’t required to share your writings with anyone.

Keep in mind that the greatest benefits of journaling are realized when you do it regularly and consistently. Start with just 5 minutes of journaling a day and work your way up from there.

Have you found journaling to be healing during times of anxiety or depression? Feel free to share your experience in the comments below.