Journaling to Help Depression and Anxiety
Can journaling help depression and anxiety? You may have heard others talk about or counsel you to just take up a daily journaling habit to help you organize your thoughts, express gratitude in order to appease depressed feelings, or even just to give you a sense of accomplishment each day.
But you’re skeptical. How can something as simple as writing down your thoughts help you work through mental health issues. We’re going to walk through how it works, why it works, and why you should be journaling to help you “sort things out.” You’ll even get some of what is referred to as “depression journaling/writing prompts,” to help you get started.
What is depression/anxiety journaling?
A conservative estimate of 350 million people throughout the world deal with mental illness, or about 5 percent of the entire world’s population.
In contrast, in the United States, that percentage is significantly higher. The Centers for Disease Control and Prevention (CDC) reports that one in five people in the U.S. struggles with depression, anxiety, PTSD, bipolar disorder, panic attacks, or some other mental affliction, though experts could say with the utmost confidence that the actual number is probably higher, due to underreporting.
How do many people who struggle with mental illness cope? Many of them employ journaling! If you’re not familiar with the practice, you might be wondering “Exactly what is depression journaling?” Depression is a daily (or it can be be-weekly, or even weekly) practice of getting your thoughts, ruminations, feelings down on paper. It can involve gripes, it can involve gratitude. It can be completely random, or more structured and systematic–whatever works best for you.
How journaling helps depression and anxiety
How does depression/anxiety journaling work? Not only can it help calm depressive and anxiety-driven symptoms, it can also help reduce stress, manage anxiety, help you routinely organize, prioritize, sift through exactly what’s bothering you, and it can bring new perspective, insights, and clarity you hadn’t considered.
Let’s take a closer look at how journaling helps.
Take the wheel
Sometimes brooding over things can feel overwhelming, and without any kind of outlet. Writing it all down can bring order to a seeming loss of control, and can make it seem more manageable.
It can make your concerns feel less daunting, and can make you feel more grounded and in control. Talk about taking more proactive control of your mental health management.
It can help you feel better almost instantly, especially as you form a consistent habit of doing it, and can help you recognize when you’re down in the dumps enough that you need to talk to someone about it rather than keep it bottled in.
Have you ever thought that perhaps you feel like a stranger to yourself?
Journaling during depression and/or anxiety in real time as it comes to mind pulls your feelings and thoughts out into the light where they can be reviewed and considered. You may even surprise yourself with what surfaces, like realizing that something is making you apprehensive that you never noticed until writing it down.
Something else: Your journal may be very cathartic if you keep it private and to yourself, and it can also be something that you share with your counselor, to help you keep your inner musings documented and organized. This can help improve the effectiveness of your therapy as your counselor helps you sort out what’s most important in terms of your goals, and helps you progress forward.
Consistently writing about your conscious thinking and what you notice about what’s going on with you internally can help you keep track of recurring symptoms, and can help you identify those things that trigger your anxiety and depression.
Maybe symptoms spike at a certain time of day, or when you’re stressed at work, or when a certain topic of conversation comes up in your significant relationship. Knowing and recognizing your triggers is at least half the battle when it comes to avoiding them as you move forward.
As you journal, you may also more readily be able to recognize your own personal progress, and can help you gain insights into how you’re perceiving things differently (hopefully for the better!) Reviewing past entries is almost like having an outsider’s perspective into your own world view. Are you feeling better? Worse? More or less the same?
Journaling can help you recognize when and where you might need more help and perspective, and can also help you find reassurance in the progress you’re making on your own path.
A different perspective
Journaling to beat depression and/or anxiety is a solid way to feed yourself positive self-affirmation.
Writing about the things you’re grateful for (gratitude journaling) and about the things you like about yourself and that you and others see in yourself (affirmation journaling) is a consistently beneficial way to reinforce and enjoy all the positive in your life.
Keeping happy memories at the forefront of your mind by far overpowers all the negative thinking that all too often surfaces, and helps you recondition your mind to always be looking for the positive, rather than relish in the less savory.
Journaling prompts for depression and anxiety
How about some journaling prompts to get you started?
- When you look in the mirror, who do you see?
- If you could meet and speak to your 8-year-old self, what would you say? Write about mentoring a younger version of yourself.
- Summarize for yourself all the lessons you’ve learned about life. Share them with a younger version of yourself (see previous), and offer encouragement to yourself.
- What song lyrics, or movie quotes, or poems have served as a guiding light to you and why?
- What’s your favorite holiday, and why?
- Make 10 promises to yourself and write about them
- What is one time when you felt on top of the world? How did you feel about achieving a goal? Give that version of yourself a superhero name, and write all about it for future reference.
- What are some pressing questions that have been on your mind recently? Talk yourself through them to some sort of satisfactory answer.
- What’s the first thing you think about every morning upon awakening, and what’s the last thing that crosses your mind before you drift off to sleep?
- What is causing you pain and anxiety right now? Write about it and see if you can’t find a way to find some comfort and healing.
What prompts can you come up with? How would you like to know yourself better? Write about it!
Some final journaling tips
Journaling is never going to be perfect, and it’s going to take a while to get into the habit of doing it and to start recognizing the positive effects it’s having.
Here are some tips to keep in mind as you adjust to this new way of looking at and documenting your innermost feelings and thoughts and how you process them.
- Free write without judgment (less editing, more writing)
- Be consistent (about 20 minutes every day, or at least once a week)
- Keep your writing notes handy (on your nightstand, in your backpack, in your car, etc.)
- Get in the habit of always looking for the positive
Does journaling sound like it might interest you? Give it a try! If you are struggling with mental illness or low self-esteem, start organizing your thoughts, however awkward it may feel at first. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Health at 844-600-9747.
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