As someone who has struggled with anxiety and panic attacks, I have recently discovered the power of journaling. Like most children, I kept a diary. You know you had one, too, with the words, “do not open," and "this is the private property of [so and so].” That was different, though. In that diary, I would maybe run through the day’s events, or write in detail about a snack I ate that day at school.
According to Psychology Today, “Oftentimes, simply going through the process of writing in your thought diary helps you ferret out important insights. It certainly takes practice and patience, and if you persist, you'll become adept at noticing your thoughts and seeing the connections to your anxiety.” In my case specifically, anxiety is something in which I can lose control of incredibly quickly. It is a quick stream of firing neurons, where it feels like everything that could possibly be wrong is wrong at that moment.
Journaling creates a sense of control; you can slow down the speed at which all of these thoughts are firing and confusing you. Your pen gives these speeding thoughts clarity and connection. You can write them down quickly and get them out of your head and make sense of them after, or you can take your ideas thought-by-thought and slowly make a connection as the words appear on the page.
My advice would be: don’t knock it until you try it. The first time I journaled, it became an emotional experience for me. You begin to write things down that you were not even consciously thinking about. Even if you don't know exactly what you're thinking at the time, you develop the habit of writing anyway. Write down, "I don't know for sure what I'm thinking… I wonder if it has something to do with _________." "Generate several possibilities; don't commit yourself to one” (Psychology Today). Whatever comes out doesn’t necessarily have to be coherent either, it can be a name, a place or anything that triggers your anxiety or panic.
I’ll leave you with this: I’m not saying that you should forget therapy or other typical conventional forms of dealing with anxiety. Journaling is what I would consider a quick fix if you find yourself stuck in a moment where you’ve lost control. It truly provides an outlet in which for you to find aid through your own mind. “After you've gotten some practice with monitoring and challenging your thoughts, the process will become more natural and you won't have to physically do it all the time. You’ll develop mental shortcuts that will prove effective, as well. But don't rush the learning process” (Psychology Today). Over time, it will become so second-nature to you that you won’t need to write it down anymore, but be able to stop the thoughts before they even begin.
