Like most mental health issues, there’s a spectrum of the severity of anxiety. For some of us, it’s situational, and something that crops up in response to circumstances. For others, it’s a daily interference to life. Wherever you’re at on the anxiety spectrum, you’re far from alone. In the U.S., over 19 percent of adults have an anxiety disorder, according to the National Alliance on Mental Illness.

The Benefits of Journaling for Anxiety

Getting your thoughts down on paper can come with some powerful benefits. According to a 2022 study published by the National Institutes of Health, (NIH) a 20-minute journaling session can have a positive effect on mental health outcomes, especially in conjunction with other therapies and/or medication. Expressive writing and gratitude journaling are two of the most common types of journaling to combat the effects of anxiety, and both of these two practices have a "low risk of adverse effects" and place an "emphasis on self-efficacy," according to the authors of the aforementioned study.

Journaling Can Decrease Overall Distress

If you’ve ever felt catharsis from jotting down your problems, you’ve experienced the phenomenon that underlies journaling for anxiety. Writing can get disturbing, troubling thoughts out of our heads. A 2018 NIH research study indicated that people with anxiety who completed a positive-affect journaling program had less mental distress after 12 weeks. They also had fewer overall depressive and anxious symptoms and greater resilience.

Journaling Identifies Fears

Sometimes anxiety can feel like a nebulous cloud swirling over your head. When you purposefully tease apart your problems in writing, it can bring them into focus. From here, they can become more manageable. 

Journaling Helps You Find Solutions

Once you’ve identified problems or fears that are bringing you anxiety, the next step is tackling them with solutions. (Perhaps you journal your way through what to do about your nasty boss or how you’re gonna handle it when your difficult family members stay with you over the holidays.)

Birkhoff says it’s best to strike a balance between writing about anxious thoughts and seeking solutions to them. “There might not be obvious right answers for you initially, but slowing down the process by writing them out (and keeping them right-sized) opens up the opportunity to find meaningful solutions.” 

Gratitude Journaling Boosts Positive Feelings

Different types of journaling are useful for different aspects of anxiety. Sometimes you might simply want to vent to your journal about scary or upsetting stuff—and that’s OK. Other times, it’s more constructive to express gratitude. Research shows that expressing thanks in writing can be a powerful anxiety-buster. A 2022 NIH study concluded that during the COVID-19 pandemic, a brief gratitude writing exercise decreased people's stress and negative affect. In other words, this practice helped shift people out of a bad mood.

Journaling May Help You Communicate with Your Therapist

When you journal, you’re not writing to your therapist, of course, but it may be helpful to bring your written volume to therapy sessions. Refer to it to explain thoughts and emotions to your mental health provider. Birkhoff points out that the written word is an effective communication tool.

Getting Started with Anxiety Journaling

Even if you don’t think of yourself as a writer, journaling for anxiety can still be right for you. If you’re new to the practice, consider these tips for getting off the ground. 

Get a Journal You Like

Just like snagging some cute workout gear can make you more likely to get to the gym, getting an aesthetically pleasing journal might draw you to write more often. Look for a notebook or journal that suits your style. 

A guided journal can also get the juices flowing when you’re not sure where to begin. The best guided journals (each has been approved or recommended by mental health professionals) provide instructions on daily practices with prompts to structure each journaling session.

Make It a Habit

You probably won’t reap many benefits for anxiety if you only journal every once in awhile. For the best results, set aside regular time to write in a quiet, undisturbed place. You might even try “habit stacking,” where you add journaling to another habit you already have in place. (Do it every night after you brush your teeth, for example, or let it accompany your morning coffee.)

Get Out the Bad Stuff to Make Room for the Good

Turns out, not all types of journaling are productive for anxiety. A myopic focus on fears or hurts can become a form of rumination—which won’t help your mental health. If journaling becomes obsessive, wallows in negative experiences, or continually places blame on other people, it can actually have a negative effect. Birkhoff encourages getting the negative stuff out initially, then turning to more positive, solutions-oriented writing.

Go for Variety

There’s no single perfect way to journal for anxiety, so feel free to experiment with a variety of techniques. Try any of the following to help you journal for anxiety: 

• Journaling prompts: When you don’t know where to begin, prompts can point you in the right direction. “Prompts such as ‘What triggered this feeling?’ or ‘What would I say to a friend going through this?’ can guide you through the process,” Birkhoff says. Guided journals often offer prompts, or simply search online for some that suit you. 
• Apps: Apps like Day One, 5 Minute Journal, and Daylio offer all sorts of prompts, mood tracking tools, and even reminders to pull out your journal every day. If you’re frequently on your phone, these might help you stick to a writing habit.
• Free writing: For some people, good old-fashioned free writing is the best means of getting feelings down on paper. Try writing in a stream of consciousness, or approach individual problems, journaling your emotions and potential solutions.
• Gratitude journaling: One of the quickest routes to a better mood? Gratitude journaling. Keep a daily log of all the good things you’re thankful for and see how it affects your anxiety levels.

Takeaway

Journaling might not take you immediately from stress-out to chilled-out, but it’s probably worth a try. Research shows it can promote well-being and dial down feelings of anxiety—and since it's simply putting pen to paper, you don't have much to lose from trying it. Just remember that it’s one therapy among many. “While journaling is a valuable tool, it works most effectively as part of a comprehensive approach to anxiety management,” Birkhoff says. “Combining it with therapy, mindfulness practices, and a healthy lifestyle enhances its impact.”