An LMFT shares tips on starting the daily practice.
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Like most mental health issues, theres a spectrum of the severity of anxiety.
For some of us, its situational, and something that crops up in response to circumstances.
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For others, its a daily interference to life.
Wherever youre at on the anxiety spectrum, youre far from alone.
One potentially helpful tool to cope with the overwhelm: journaling.
Writing can get disturbing, troubling thoughts out of our heads.
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.
Birkhoff says its best to strike a balance between writing about anxious thoughts and seeking solutions to them.
Gratitude Journaling Boosts Positive Feelings
Different types of journaling are useful for different aspects of anxiety.
Research shows that expressing thanks in writing can be a powerful anxiety-buster.
In other words, this practice helped shift people out of a bad mood.
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.
If youre new to the practice, consider these tips for getting off the ground.
Look for a notebook or journal that suits your style.
A guided journal can also get the juices flowing when youre not sure where to begin.
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.
A myopic focus on fears or hurts can become a form of ruminationwhich wont help your mental health.
Birkhoff encourages getting the negative stuff out initially, then turning to more positive, solutions-oriented writing.
Just remember that its one therapy among many.
Combining it with therapy, mindfulness practices, and a healthy lifestyle enhances its impact.
