Can Journaling Really Help My Anxiety? What a Therapist Wants You to Know

When Your Thoughts Just Won’t Slow Down

Have you ever noticed how your brain can replay the same worry over and over, like a song that won’t stop looping? You’re not alone. Many young people I meet in my BC counselling practice describe this constant overthinking as exhausting. It’s like your mind refuses to take a break, even when you desperately need one.

Here’s the good news: journaling can actually help you calm that mental noise. And no, you don’t need to be a “writer” to do it well. You just need curiosity, honesty, and a few minutes to yourself.

So… Can Journaling Actually Help My Anxiety?

Yes, it can! And research backs it up. Journaling works because it helps you get your thoughts out of your head and onto paper, where you can see them more clearly. When you write about what’s bothering you, you’re slowing down your thinking process and giving your emotions a place to land.

Journaling is kind of like a conversation with yourself. You’re creating space to listen to what’s happening inside, without judgment or pressure to “fix” it right away. Over time, this practice can help reduce anxiety, improve focus, and increase emotional awareness.

Here’s how journaling helps:

• Externalizes worries: instead of carrying them around all day

• Clarifies emotions: helps you notice patterns or triggers

• Reduces overwhelm: by turning vague feelings into clear words

• Promotes self-compassion: you start responding to yourself with kindness instead of criticism

What Research Says About Journaling and Anxiety

If you like to know the “why” behind things, you’ll be glad to hear that journaling isn’t just a feel-good activity—it’s backed by real research. Studies in psychology and mental health show that writing about your thoughts and emotions can help you regulate stress, lower anxiety, and even improve physical health.

Researchers have found that expressive writing, which means putting your thoughts and feelings into words, can reduce activity in the brain’s “threat” centre and help people process emotional experiences more effectively. Over time, that means fewer racing thoughts and a greater sense of control.

Here’s what studies suggest:

• Lower stress levels: People who journal regularly tend to report less daily stress and worry.

• Better emotional regulation: Writing helps your brain label emotions, which can calm the body’s stress response.

• Improved focus and sleep: By offloading worries before bed, many find it easier to rest and concentrate the next day.

• Increased self-awareness: Reflecting on patterns in your writing helps you recognize triggers and respond with compassion rather than judgment.

You don’t need to write pages of deep reflections to experience these benefits. Even short, consistent entries can help your nervous system settle and make overwhelming thoughts feel more manageable.

What’s the Right Way (and Wrong Way) to Journal for Anxiety?

You don’t need to follow strict rules, but how you write can make a difference. Journaling is most effective when it helps you process rather than spiral.

Try this approach:

1. Set a time limit. Write for 5–10 minutes, then stop.

2. Start with prompts. Examples:

   • “What’s on my mind right now?”

   • “What do I need to let go of today?”

   • “What’s one small thing that went well today?”

3. Write freely. Don’t worry about grammar or neatness. Just let your thoughts flow.

4. End with grounding. Before putting your journal away, pause for a second and just notice any small sense of relief or clarity that comes from writing.

Try to avoid:

• Turning journaling into a running list of worries

• Reading and rereading painful entries right after writing

• Forcing yourself to write daily if it starts to feel like pressure

Try this: End each entry by noting one thing you’re grateful for or proud of. This small step helps re-balance your perspective, especially after heavy writing.

What Should I Write When I Feel Stuck or Overwhelmed?

Some days, it’s hard to know where to start, especially if you’re already anxious. You might open your notebook and think, “I have no idea what to write.” That’s totally normal.

Here are a few quick journaling ideas that help when you’re stuck:

• Write a letter to your anxiety, beginning with “Dear Anxiety, here’s what I wish you understood about me…”

• Make a short list: “3 things I can control today”

• Use a mood check-in: “Right now, I feel ____ because ____.”

• Try a “worry dump” page. Write everything that’s stressing you out, then close the notebook. Let it stay there.

These small exercises can help your nervous system relax as your thoughts start to make more sense on paper.

When Journaling Isn’t Enough

While journaling is a powerful self-care tool, it’s not a cure-all. Sometimes writing can bring up emotions that feel too big or confusing to handle on your own, and that’s when extra support can really help.

If your anxiety feels overwhelming or you find yourself journaling about the same painful topics without relief, consider reaching out to a counsellor. Journaling can work beautifully alongside therapy, giving you a safe space to explore what comes up between sessions. Remember: therapy isn’t about “fixing” you. It’s about giving your thoughts and emotions the attention they deserve in a supportive environment.

FAQ

Q: How often should I journal?
There’s no perfect schedule. Try a few times a week and see how your mind responds. Consistency matters more than perfection.

Q: Is digital journaling okay?
Absolutely. Apps like Daylio can be helpful if you prefer typing. Just make sure your entries feel private and safe.

Q: What if journaling makes me feel worse?
If that happens, pause. Try focusing on gratitude or grounding prompts instead. And if the feelings stay heavy, connect with a counsellor for guidance.

A Gentle Reminder Before You Close Your Notebook

If you’re reading this, you’re already taking an important step toward caring for your mental health. Writing things down can’t erase anxiety overnight, but it can help you understand it, and that’s where real change begins.

Here in British Columbia, many young people are learning that small, consistent acts of self-awareness like journaling can make a big difference in how they feel each day.

If you’d like to explore how journaling can fit into your own mental health plan, I’d be happy to connect. Reach out and book a consultation. You don’t have to figure it out alone.

This content is for educational purposes only and is not a substitute for professional mental health treatment. If you're struggling with anxiety or overthinking, please consult with a qualified mental health professional.