To start journaling for anxiety relief, set aside 5 to 15 minutes to write about your thoughts and feelings without judgment, focusing on current events or worries. Use prompts or free writing to explore your emotions, and aim for consistency to build a helpful routine.
Beginning a journaling practice for anxiety involves creating a simple, manageable routine. According to Verywell Mind, start by dedicating five to fifteen minutes each day to write about whatever is on your mind, allowing yourself to express thoughts and feelings freely while avoiding rumination or dwelling excessively on negative aspects [1]. This helps in acknowledging your worries without becoming overwhelmed. Medical News Today emphasizes that journaling can serve as a tool to manage anxiety by providing a safe space to process emotions and identify patterns or triggers [2]. Psych Central suggests using specific prompts or free writing to facilitate the process, which can help clarify your fears and reduce their intensity [3]. Additionally, BetterUp highlights that writing down fears and anxieties allows you to confront and understand them better, which is a crucial step toward managing anxiety effectively [4]. Consistency is key, so establishing a daily or regular journaling habit can enhance its benefits over time, making it a valuable part of your anxiety management toolkit.