How Mindful Journaling Can Help Relieve Stress and Anxiety

Can Mindful Journaling Really Help Relieve Stress & Anxiety?

It sounds too simple, doesn't it? But some studies suggest that writing about your anxiety can help reduce its intensity and frequency. In one study, the people who wrote about their anxious experiences for 20 minutes per day for three days had less anxiety and fewer physical symptoms than those who didn't write about it.

There are other studies have found similar results. In one, people with anxiety who wrote about their
experiences for 15 minutes per day for three days had less anxiety and better sleep quality than
those who didn't write about it.

So, what is going on here? Why does writing seem to help reduce anxiety?

Make Sense of Your Experiences

I have been journaling for decades. (Yes, I'm old. I'm okay with this.) I have always found it helpful, but now I have been applying Mindfulness to my journaling, and it's taken me to a much higher level. 

One theory is that writing about your anxiety helps you to process and make sense of your
experiences. By putting your thoughts and feelings into words, you may be able to understand them better, which makes it easier to cope with them. Being mindful about journaling also helps keep you focused, giving direction for your journaling. 

Become More Self-Aware

Mindfulness is, fundamentally, about becoming more self-aware. Writing about your stress and anxiety might assist you in becoming more Mindful. You may be able to manage and control your worries by becoming more conscious of them. If you don't have a specific reason for being stressed or anxious, writing out your thoughts can help bring clarity.

Release Frustrations

There are also some practical reasons why writing may help reduce anxiety. For example, it can
be a way to vent your frustrations without worrying about being judged or misunderstood. (I am a HUGE fan of writing out your thoughts. No censoring, no holding back. It can be quite therapeutic.) It can also be a way to track your progress and see how far you've come in managing your anxiety. I've often looked back on old journal entries and was amazed at how different "that person" was. It's quite amazing, really. 

There is a lot of research and information regarding writing to relieve anxiety. However,
you need to know that it works for many and can also work for you.

If you want to be successful in lowering your stress and anxiety levels with journaling, follow these tips:

• Start by identifying what situations make you anxious. For example, the last time you were on a plane is a good writing topic about the fear of flying. Then, write down everything you can remember about that experience, including how you felt physically and mentally.
• Once you have identified your anxiety triggers, start to write about them in as much detail as possible. Include all your senses in your descriptions. For example, if you are writing about your fear of flying, you might describe the sound of the plane’s engine, the way the ground feels as it moves away from you, and the sensation of being in the air.
• Try not to be critical as you write. (I know, it can be hard not to have that critical voice in your head, but we're writing in order to quiet that voice, right?) When you're done, take a moment to relax before reading what you've written. You might be shocked at how much better you feel just by putting your thoughts, feelings, and ideas on paper.

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