“Have Patience With All Things But First Of All Yourself.”
Why An Anxiety Journal Is Crucial For You
Automatic thoughts run in the minds of all of us. Such thoughts usually remain undetectable, but can have strong consequences, positive or negative, in our lives. It is therefore important to understand such thoughts so that they become useful instead of causing harm. Understanding ones thoughts is especially beneficial for people with anxiety, and keeping an anxiety journal is the best option to comprehend the automatic thoughts.
How to begin an anxiety journal?
Use any kind of notebook to write down your thoughts. You need to jot down information about a specific anxiety causing situation, the self-talk and thoughts that occur during such situations, and the level of anxiety that you feel. Add the date as it will help you monitor the progress attained as a result of keeping an anxiety journal.
Listed below are some obstructions that you may face when trying to begin an anxiety journal:
- Many people feel that they don’t have time to keep penning down their thoughts in detail. The best option is to just start an anxiety journal and note down just the basic thoughts, usually when you are experiencing moderate anxiety and when adverse physical symptoms are absent. Once you start, it becomes easier to journal and the process soon becomes a part of the daily routine.
- A lot of people I work with through the fresh start journal in my CBT based program feel that they just feel anxious, and that they cannot really recall any thoughts or situations that trigger an anxiety attack. It seems to sort of come ‘out of the blue’! However, a close study of the situation will provide clues as to what caused the anxiety attack. Keeping an anxiety journal allows you to explore situations that have no apparent causes and helps in identifying the triggers.
- Some patients find that their thoughts are stupid and foolish after they read it in black and white. It can be embarrassing even when not shared with others. But that is one of the expected outcomes of keeping an anxiety journal, i.e., getting a better perspective of life and situations and finding out rational and logical solutions to such anxiety-inducing scenarios.
Health benefits of keeping an anxiety journal
Keeping an anxiety journal has a lot of health benefits and is especially crucial for people with chronic or severe anxiety. Some common health benefits are as follows:
- Writing a journal has positive effect on physical health and well-being. Studies indicate that it lowers rheumatoid arthritis and asthma symptoms and strengthens T-lymphocyte immune cells.
- Journaling will help better understand oneself and increase self-confidence; clarify jumbled feelings and thoughts; provide effective solutions to varied problems; decrease stress via partial alleviation of pent up emotions when they are written down; and help solve disagreements and misunderstandings.
- Writing in an anxiety journal often leads to the need to search for newer better words, thus increasing the vocabulary, stretching the IQ, and eventually enhancing ability to alter the IQ.
- Journaling helps achieve ambitions, goals, and dreams; evokes mindfulness; improves emotional intelligence; strengthens self-discipline; enhances comprehension and memory; paves path to physical, emotional, and psychological healing; betters communication skills; and sparks and unlocks creativity.
So the conclusion is that an anxiety journal takes times write in, and structure as to when you’ll begin writing. The benefits are huge because you’ll find your focus turning from the catastrophic thoughts, to your breakthroughs, and that my warrior friends is the beginning to freedom from anxiety.
Do You Journal? Share Your Questions And Comments Below.