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Start by choosing a journaling guide or prompt that resonates with your current feelings or experiences related to anxiety and depression. Set aside a quiet, comfortable space and give yourself permission to write honestly, without judgment. Begin by describing your emotions in detail, using the prompt as a starting point, and let your thoughts flow freely—even if they seem messy or repetitive. If you feel stuck, try listing specific situations that triggered your anxiety or low mood, and explore what thoughts or sensations came up for you. Use the prompts to identify patterns, track your mood over time, or brainstorm small actions that might help you cope. Reflect on any progress, no matter how small, and consider writing about moments of relief or gratitude, even on difficult days. Remember, there’s no right or wrong way to journal—your entries are for your eyes only, and each page is a step toward understanding yourself better.

Read more tips on how to start and keep a journaling practice that can guide your wellness and personal growth.

Journaling has been shown to offer significant benefits for those experiencing anxiety and depression. By putting thoughts and emotions into words, individuals can gain clarity, process difficult feelings, and identify patterns that contribute to their mental health challenges. Research suggests that expressive writing can reduce symptoms of anxiety and depression by helping people manage rumination and negative thought cycles, while also fostering a greater sense of control and self-awareness. Journaling can also serve as a safe space to explore triggers, track progress, and celebrate small victories, all of which are important for emotional resilience and recovery.

Learn about the science-backed benefits of journaling along with primary sources.