How to Journal Through Anxiety

lindsay Metternich
Jul 15
2 min read

A Gentle Practice for Finding Clarity and Calm

When anxiety shows up, it can feel like a fog you can’t think your way out of. Your heart races, your thoughts spiral, and everything feels overwhelming or out of reach. But journaling—yes, simply putting pen to paper—can be a powerful way to ground yourself and reclaim a sense of safety.

You don’t need to be a writer. You don’t need perfect grammar. You just need a quiet moment, an honest pen, and a safe space to let your thoughts land.

🌀 Why Journaling Helps With Anxiety

Anxiety often lives in the future—what might happen, what could go wrong, what’s out of our control. Journaling brings you back to the present. It creates:

Mental space to untangle your thoughts
Emotional clarity about what you’re feeling and why
Physical grounding through the act of writing
Problem-solving insight by organizing your inner chaos
Relief—just from letting it out of your head

✍️ 5 Ways to Journal Through Anxiety

1. Stream-of-Consciousness Dump

Just write what’s in your brain—messy, uncensored, and real.

“I feel like everything is falling apart. I don’t even know why. Maybe it’s the email I haven’t answered. Or the laundry. Or the way my chest feels tight. I wish I could take a break from my own brain...”

Let it spill out. Don’t judge it. Don’t fix it. Just let it be.

2. Name the Fear

Write down what you’re afraid of—and then explore what’s behind it.

“I’m scared I’ll fail at this new job. What would that really mean? Why does it matter so much?”

Sometimes, just naming the anxiety takes away some of its power.

3. Ask Yourself Grounding Questions

Use prompts that pull you back to the moment:

What do I know is true right now?
What do I need today—physically, emotionally, mentally?
What would I say to a friend feeling this way?
Where do I feel safe?

Answer them slowly. Let your nervous system catch up.

4. Create a “Worry vs. Truth” List

Draw a line down the middle of the page.

Worry	Truth
I’m going to mess everything up.	I’ve done hard things before.
Everyone is mad at me.	I have no evidence of that.
I can’t handle this.	I’ve handled tough days and survived.