depression and anxiety journal

by Jofelo      0

There are many ways to keep a personal journal, and no one way is correct. In general, journaling involves keeping a written log of the events in your life and the feelings and ideas that they have generated. This can be done in a basic chronological way, simply highlighting what happened throughout your day, or it can be done more abstractly, adding your own artistic twist to each event. Some people may even use their Depression and Anxiety Journal to draw their feelings alongside the words that explain each situation. You may not know what to write in a journal, but no matter what method you take, it can be an excellent tool for managing stress and helping you sort out the events and feelings that make up your life. There are a variety of physical, mental, and emotional benefits received by keeping a depression and anxiety journal.  

 

Improved Clarity

Writing down your feelings and ideas can help you to better understand certain concepts that you may not have been able to grasp before. If you learn how to keep a journal, you can better learn to grasp them. By getting your thoughts on paper, you can analyze these thoughts from an outside perspective rather than only having them as an inner monologue. Sometimes all it takes is writing out the words to truly get a grasp of the ideas that you were trying to convey. In addition, it helps you to learn more about yourself. You may gain valuable knowledge about how your own mind operates, allowing you to harness the power of your thoughts more clearly and efficiently. This organization of thoughts and ideas can greatly contribute to maintaining healthy stress levels by reducing clutter both in your mind and personal life.

 

Face Negative Experiences Head On

We all go through periods of turmoil and other negative emotions. Many of us bottle these up rather than talking or writing about them, causing more and more stress to build up within us. If you are experiencing something that is difficult to discuss with other people, learning how to start journaling can provide a cathartic emotional release that helps to ease your pain. By writing down how you feel about your current situation, you can take a step back and better evaluate how you can tackle the issue and work towards a viable solution. Organizing and evaluating your thoughts may help you to pinpoint the crux of your problem. Sometimes, identifying this root cause is the most important step in relieving your own personal stress.

 

Anytime, Anywhere, Anyone

One of the advantages of journaling is that it can be done at any time. Whether you bring a small notepad with you or write your thoughts down on your smartphone, anyone can learn how to start a Depression and Anxiety Journal . If something pops into your head, you can jot it down on the spot and it will be there for you when you are ready to go further in depth. In most cases, this won’t matter where you’re at. You could be working, at a social event, or even on the train and it won’t change your ability to put your feelings down into words. Journaling is also unique in that it allows pretty much anybody to participate no matter what their physical limitations may be. It is truly a universal way to document your day and help keep your stress levels in check.

 

Physical Benefits

It may not seem obvious, but there are a variety of physical health benefits that can be enjoyed from journaling. Reducing stress levels alone has a myriad of benefits such as lower blood pressure, strengthened immune system, and reduced risk of cardiovascular disease. Journaling also helps to relieve the symptoms of asthma and arthritis and improves cognitive functioning. As you become more organized through your journaling, it offers secondary benefits to your health as well. A more organized life means you will be able to focus on the more important things and set your priorities, meaning you may benefit from a better exercise schedule and higher levels of clarity. Improving your mental functions has great effects on your energy levels and ability to fight off infections.

Tips for Stress-Management Journaling

Now that you understand the stress-relieving effects of journaling, you may be ready to get started with your anxiety journal. As mentioned, there is no correct way to journal, but there are some tips that can help get you started in your quest to become more relaxed. Try some of these techniques and stick with what works best for you. If you notice your anxiety melting away, keep at it and you’ll benefit tenfold. The shear stress of your daily life will diminish with every journal entry.

 

Set Time Aside

Although you can jot down notes at any time throughout your day, you should set aside a time every day or several times a week to sit down and organize your thoughts. This will help you to make sense of some of the fragments that may have been written throughout your day, forming a cohesive and comprehensive journal that will go a long way in helping you reduce your stress levels. This time by itself is therapeutic and will allow you to get away from the high-speed environment of your everyday life. That alone is valuable in helping you to cool down a bit.

 

Create Goals

Ask yourself what it is that you want to achieve through your journaling experience. Of course, you want to relieve stress, but why and how do you want this? Set daily, weekly, and monthly goals that help you monitor your progress and keep you striving for success. You may have projects that you’ve been pushing off because they are too stressful, so break them down into section and set out to have each part completed by a certain part in time. Having tangible, manageable goals will help you stay motivated, and organizing them will reduce the clutter in both your mind and your personal life.

 

Emotional Journaling

If you notice that you had a particularly emotional day, make sure to document it. This doesn’t only apply to negative emotions, either. Journaling doesn’t just have to be a place to vent about the things that are frustrating you. It can also be a reminder of all of the wonderful things in your life such as your friends and family. Take time to be thankful for these things in your Depression and Anxiety Journal – this is known as gratitude journaling. When you combine this with your other emotional entries, you may begin to notice a pattern that will help you more accurately predict stressful moments and their effects on you.

Write Every Day, If Possible

It can be difficult to commit to anything on a daily basis, but journaling is one of the easiest things you can take to this level. Even if you don’t complete an entry, it can still be beneficial to write your thoughts or feelings on a particular subject or event. Perhaps you go three days only writing a sentence per day. On the fourth day, you can put these all together and extrapolate information about yourself and the emotions you experienced in that short period of time. This can all be used to contribute to a longer, more in-depth journal entry that helps to put things in perspective. The more you write, the more in tune with yourself you’ll become, and this is paramount in helping you reduce your overall stress and anxiety levels. You’ll benefit from a smaller stress strain curve every time you use your Depression and Anxiety Journal. You don’t need to take hours every day to write – a couple of minutes will be plenty if you are busy. These few minutes every day will eventually add up, shining a new light on your feelings, goals, and ideas.