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Positive affect journaling also known as PAJ is an “emotion-focused self-regulation intervention that has been associated with positive outcomes among medical populations,” according to the National Institute of Health. This study from 2018 focused on the impact of a 12-week web-based PAJ intervention on psychological distress and quality of life in general medical patients. These 70 participants with elevated anxiety were evaluated after consistently using this mental health intervention and it was found that journaling can be an effective intervention for anxious populations to improve mental distress and increase overall wellbeing. There are many benefits to journaling when you have anxiety. In this article, we explore why journaling is a worthy investment when you are struggling with your mental health.
Emotional Regulation
More than anything, the benefits of journaling include helping you to understand what you are thinking and feeling. By getting it down on paper, you can gain some control over your emotions as you are able to reflect on them and evaluate patterns and triggers. Whether you struggle with stress, anxiety or depression, keeping a journal can be a worthwhile investment of your time and energy.
How Journaling With Anxiety Can Help
Journaling is particularly helpful when looking to find healthy outlets for expression. When we have mental health issues, we can often bottle it up in hopes of not being a burden to others. Utilizing a journal can be a necessary form of release for those of us that have difficulty asking for help. The tool has been found to help manage anxiety, reduce stress and help people cope with depression. According to The University of Rochester Medical Center, it helps to manage symptoms and improve mood by:
- Helping you prioritize problems, fears, and concerns
- Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them
- Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors
Through identification, journaling can provide clarity on your particular stressors so it becomes easier to figure them out and create a plan to modify habits and improve quality of life.
Lifestyle Changes
If you are looking to manage all of your symptoms of anxiety, however, journaling is not going to be the end all. It is necessary to pair this practice with a variety of other treatments including:
- Professional interventions including a therapist and possibly medication
- Meditation
- Eating a healthy and balanced diet
- Regularly exercising
- Establishing a healthy and consistent sleep schedule
- Avoiding mind and mood altering substances
Best Practices for Journaling
In order to get the most out of your journaling journey, there are a few recommendations:
Keep it consistent. To get the most from your journaling, set aside a few minutes every day to record your thoughts and feelings. Having regular practice will not only help you to get in the habit, but will also provide more data and clarity to identify those patterns we were discussing above.
Keep your journal out. Easy access means a higher likelihood of picking it up to use it. And if you aren’t a person who responds to physical pen and paper, try a notes doc on your phone.
Don’t judge your entries. This journal is for you. Whether you are doodling, writing, making graphs or spreadsheets, it doesn’t matter. Your journaling does not have to adhere to any guidelines. This is just for you.
Keep it private. Your journal is for your eyes only. By keeping it private it will encourage you to download any and all of your thoughts and feelings onto the page. Don’t hold back. The therapy is in the release.
Journaling is one of many tools that you can use to help manage your anxiety. By taking time out of your day to truly reflect on your thoughts and feelings, it can help you to create a stronger relationship with yourself. It will empower you to identify your wants and needs as it relates to your mental struggles and give you some time and space to take for yourself. You deserve at least fifteen minutes a day of personal time to journal and reflect. Don’t wait, start today.
