By Sooraya, BA, The Strategic Recipe Developer
Anxiety Journal Recap
🔹 Strategy #0:
Before you read this article, please first check:
- Use Anxiety Journaling to Pirouette with Your Fears (Part 1)
- Anxiety Journal: Your Key to Basking in A Rip-Roaring Life (Part 2)
- Anxiety Journal: Ticket Out of Stressful Situations (Part 3)
Caught up? Awesome! Let’s dive in .
Anxiety Journal Prompt #1
Think about your emotions as items on your weekly grocery list
🔹 Strategy #1 – Feed your mind:
Every Sunday, you go to the market to buy nourishing food. But what about your mind? Do you nurture it? Help it bloom?
Step 1: Take out your anxiety journal. And grab a pen.
Step 2: What are the things that your mind is craving for?
- Some time alone with a good novel.
- Some time in nature with your loved ones.
- Or maybe, baking your favorite cake.
Consider everything that you write down as important. You wouldn’t write a grocery list and then not care if you go buy what’s on it or not, right? Same goes for your list.
Step 3: Find a day and a time for each of the items you mentioned.
🔹 Strategy #2 – Get to know yourself better:
Step 1: What are you afraid of? What makes you anxious and worried? Make a list of all these things.
Step 2: Come up with all your strengths. Everything you can think of. Try to come up with more strengths than fears.
Step 3: Bookmark this page in your journal.
Step 4: Come back to it anytime you’re having a rough day.
🔹 Strategy #3 – Divide your tasks:
Step 1: Make a list of your daily jobs + responsibilities.
Step 2: Then, taking into consideration the time that you have, make a 2nd list of every task you can do in the time that you have.
Sometimes we tend to think that we’re Super Heroines who can work 24/7 and we push ourselves way too much. We end up putting SO much pressure on ourselves that we get all tensed and stressed.
Creating a to-do list calms our mind and takes off all the pressure from it. We then feel more motivated to knock down the things listed on that to-do list.
Anxiety Journal Prompt #2
Write a letter (that you’re not gonna send) about your anxiety
Anxiety can grab you anytime. And you may not feel ready to discuss it with someone yet. No problem.
Step 1: Grab your journal.
Step 2: Start pouring your emotions. You can make as if you’re writing that letter to your best friend or to anyone who’d understand you.
Since that letter will never be posted, don’t restrict yourself. Let go of everything that’s filling up inside of you. And if one day, you want to discuss about it with someone, you’ll know exactly what to say and how to say it.
Anxiety Journal Prompt #3
Prepare yourself to interview the younger and older you
No, this won’t be one of those nerve-racking job interviews 😉. Here’s what you’re gonna do:
Step 1: When you interview your past self, get back into your own shoes. Dig deep.
- What do you excel at?
- In what field would you like to work one day?
- What are you worried about?
- Is there something you’re scared of?
- Can you name 3 to 5 things that you’re proud to have achieved?
Step 2: When you interview your future self, project yourself into the future. Imagine how:
- you’ll have grown up,
- your life will be, and
- your state of mind will be totally different.
Doing that will motivate you to stay on track to achieve your goals and make your dreams a reality. You’ll uncover the strength to Kung Fu fight your anxious thoughts.
- Are you proud of what you achieved?
- If you could travel back to the past, what advice would you give your younger self?
- What steps did you take to get where you are today?
- What are you scared of right now?
- Are there things that keep you awake at night? What are they?
Step 3: Now, compare your two sets of answers. Reflect upon them. And let them drive you to where you wanna go.
Anxiety Journal Prompt #4
Imagine for one second how your role model would figure a way out if they faced the same issues as you
🔹 Rack your brain:
If you allow the person to whom you look up to, to step into your shoes, how will they react to all the mixed feeling bubbling inside of you?
When you step aside like this, you’ll be surprised at how quickly you’ll come up with a solution and an action plan. Just give it a try 😊.
Anxiety Journal Prompt #5
Make a list of everything that brings you joy. And, yes, use vibrant colored pens and pencils 😉
How to do it: Use your anxiety journal as a fun coloring book. Transfer your stress onto paper. Use all sorts of multi colored pens to brighten up these happy things even more.
Turn your anxiety into a masterpiece. Into something that brings you utter happiness anytime you see it.
Anxiety Journal Prompt #6
Begin your anxiety journal by, “I still remember feeling …”
For example, I still remember feeling:
- ecstatic when …
- distraught when …
- infuriated when …
- petrified when …
Using these four words will make you revisit so many different feelings and memories. Some of which were so traumatic that you shoved them deep down into your mind. Write them down. All of them. Your anxiety can be rooted so deeply into your past that you don’t understand what the source of your fears is.
This anxiety journal prompt will allow you to jump back into happy and sad times that you witnessed. And from there, you’ll be able to look at them in a completely different angle. Once you analyzed how each event made you feel, you’ll be able to tackle your anxiety as you’ll know exactly where it stemmed from.
Defuse Your Pesky Negative Thoughts with Your Anxiety Journal
Strategy #1: Redesign your thoughts
Step 1: Start by writing down one negative thought that’s running wild in your mind. Let’s say you write 👉 “I’m not good enough.”
Step 2: On the next line, transform this into 👉 “I’m having the thought that I’m not good enough.”
Step 3: Next, write down something that makes you feel good about yourself. For example 👉 “The Autoimmune Protocol diet can help me bend my wrists again and stop feeling like I’m walking through a haze.”
Step 4: On the next line, transform this into 👉 “I’m having the thought that the Autoimmune Protocol diet can help me bend my wrists again and stop feeling like I’m walking through a haze.”
This may look like a subtle change but it’ll make you realize that you aren’t defined by any of your thoughts.
Strategy #2: Be grateful to your mind
“Thank my mind for trolling me 😯? You can’t be serious.”
Step 1: When there’s an anxious thought bothering you, jot it down in your anxiety journal. For example 👉 “I hope my period isn’t excruciating this time.”
Step 2: Next, jot down a thank you note such as 👉“Thanks a lot, mind. Thank you for trying to make my life better. Since you wanna help, why not believe firmly that Shari’s free course is gonna do just that? I’ll take care of the rest, promise.”
This will indicate to your mind that it can take a break. ‘cause you’ve got things covered.
🔹 Strategy #3: Roll with it anyway
Life isn’t easy when you’ve got anxiety. But what’s for sure is that you can learn to look your fear straight in the eye and tell it, “I can live my life even when I’m extremely anxious. Ain’t you stopping me from that .”
Writing that on the front page (or cover) of your anxiety journal sounds like a great idea, right?
Then, live on your life while continuously working on your mindset.
🎉 Congratulations! You just completed the Anxiety Series! 💃