10 JOURNALING EXERCISES TO RELEASE FEAR AND ANXIETY: GROUND YOURSELF & ACHIEVE CLARITY
Journaling is the process of writing down thoughts and related feelings in an attempt to understand them better. Writing is a healthy way to express oneself and practice intentionality. Moreover we can gain control of emotions, work through overwhelming situations and improve our overall wellness. The act of journaling is not a new invention. Throughout history and in modern day society, journal writing has been used as a mindfulness practice. It is a personal development life “hack” that can drastically upgrade the quality of one's life.
In today's society, anxiety and fear are prevalent. Due to the copious amount of information we are receiving everyday plus the access to multiple people’s lives we have with just a click of a button, it is easy to compare and tear ourselves down. There are several journaling techniques that can be used to ground ourselves and gain clarity. The best techniques will differ from person to person as our journaling needs tend to be subjective. It is also important to note that journaling does not need to follow a specific structure. The best way to express oneself might be through words or visual drawings. It can also be done either on paper, digitally through a computer/laptop or even on a smartphone. The most important thing is to do what works best for each individual person.
“Your journal is like your best friend. You don’t have to pretend with it, you can be honest and write exactly how you feel.” – Bukola Ogunwale
In the next section, we will go through ten different journaling techniques to guide you on your journey. Take what works for you, leave what does not and enhance any ideas to suit you and your lifestyle better.
Observe Thought Patterns
Have you ever heard the saying that we are not our thoughts? We have hundreds of thoughts each day going through our minds. According to a study from Queens University, the average participant had about 6200 thoughts per day. That’s 43,400 thoughts in a single 7 day week. Most of these thoughts occur subconsciously and we might not even agree with some of them. By becoming the observer of our thoughts, we are able to notice any negative thought patterns. Journaling is a great way to do this. Take a few minutes and become aware of the thoughts going through your head. Write down some of these thoughts in your journal and notice if you see a pattern. After doing this a couple of times, it becomes clear which thoughts are adding to your wellbeing in a meaningful way and which are not doing you any good. The great thing about observing your thought patterns is that you can slowly begin to change them.
Journal Prompts
Journal Prompts are a great way to begin your journaling journey. They serve as guides for your reflections and they can come in the form of questions or statements. There are several Journal Prompts that can be found online or you could even create your own. An example of a Prompt could be “What are you ready to let go of today?”
Brain dump/ Stream of Consciousness Writing
A brain dump is also referred to as stream of consciousness writing. This type of journaling provides quick relief and allows the individual to empty their head. Thoughts can be heavy which prevent us from digging deeper or allowing new ideas to flow. When we do a brain dump, we allow all the reoccurring thoughts to flow freely on to paper. In turn, this can help us achieve a clearer state of mind. Write or draw all that comes to mind without judgment. There is no right or wrong way to do this.
Private Letter
Words left unspoken can have a surprisingly negative impact on our mental and emotional well-being. Is there something you want to say that you have been holding in for awhile? Write it all out in the form of a letter. This can be addressed to your future or past self, or to anyone you choose. After writing, you can keep this letter, give it to the recipient or burn it for cathartic release.
Gratitude List
Gratitude is medicine. Literally! In a study by two psychologists - Dr. Robert A. Emmons from the University of California, Davis, and Dr. Michael E. McCullough from the University of Miami - 3 groups were told what to write about every week. One group wrote about things that happened throughout the week that made them feel grateful. Another group wrote about negative things that happened throughout the week and the last group wrote about the week with no emphasis on gratitude or negative experiences. After 10 weeks, the gratitude group was doing much better mentally in comparison to the participants who focused on negative experiences. They felt excited about life, exercised more and even had less doctor visits. Gratitude shifts our focus away from toxic emotions, thoughts and feelings. In return, we are able to appreciate the little things and attract more positive experiences. You can keep a daily or weekly gratitude list where you write 2-5 things you are grateful for. There is no limit so write more if you choose. You can even make sub categories and write about why you are grateful for these things, people, situations or opportunities.
Inspirational Quotes
Quotes are sometimes all we need to push us in the right direction. When you see a quote that resonates with you, write it down in your journal. By doing this, you can always re-visit the quote and get that surge of inspiration you might need. You can also spend 5 minutes searching up relatable quotes and have a journal session writing down these quotes. Additionally, you can go into detail on what these quotes mean to you.
Affirmations
Affirmations are often feel-good “I am” statements that reprogram our mind overtime. Affirmations can also be worded without the “I am” but these positive statements allow us to build self-integrity. As affirmations are often statements we want to see more of in our lives, our brain starts to believe these statements over time. The power of believing these statements is that we begin to act in ways that affirm the affirmations. We attract what we believe about ourselves. Write 5 positive statements about yourself and what you want to attract. Some examples could be something like: I am wealthy, I am constantly attracting positive experiences, and I am worthy. Read these statements back to yourself out loud everyday and watch the magic unfold.
Questions
Use your journal as a way to gain clarity on whatever you may be confused about. Write down a question, almost like a prompt for yourself. When you are ready, answer this question in as much detail as you can. There are no wrong or right answers. The goal is to understand yourself better and gain some sort of clarity.
Plan Ahead
What does your higher self look like? You can journal about them. Their goals, ambitions, hobbies, resources, support system, etc. Make a journal entry about what you want for yourself in the future. By journaling about our desired future self, we are able to visualize this future clearly for ourselves. When we have a clear idea of the anticipated vision, we can easily make smaller goals and discipline ourselves to bring in this reality.
Ultimately, by writing down our thoughts and related feelings in a journal using these techniques, we are able to understand ourselves and the world better. With our newfound clarity, we ground ourselves and reduce any feelings of fear or anxiety. Set the mood, grab yourself a drink if you choose, then use your journaling session as time to relax and unwind. By tracking the different thoughts, feelings and ideas we have in a journal, we can positively transform all areas of life including our mental, emotional, spiritual, and physical wellness.
Sources:
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
https://www.betterup.com/blog/how-to-start-journaling
https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F
https://pubmed.ncbi.nlm.nih.gov/23804013/
https://transformationalchange.pbworks.com/f/stressjournaling.pdf
https://www.fierceinc.com/tips-for-managing-your-thoughts
https://positivepsychology.com/daily-affirmations/