735: The pitfall of journaling when you’re living with anxiety

We often talk about the benefits of keeping a journal, in this episode we're going to discuss one of the pitfalls to look out for when living with anxiety, or when you’re going through challenging times.

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Notes from this week’s episode

We often talk about the benefits of keeping a journal, in this episode we're going to discuss one of the pitfalls to look out for when living with anxiety, or when you’re going through challenging times.

If we use our journal to only focus on the negative aspects of our lives, we risk reinforcing a distorted perception that can have far and consequences.  - Ryder Carroll developer of the Bullet Journal

A journal isn’t so much a reflection of your life, as it is what you’re focused on.

We tend to write about what we’re focused on.

When our focus isn't carefully directed we experience its negativity bias.

Journaling can be a helpful way to process and express our feelings and challenges, but it might also be a place where we fixate on them.

What helps?

  • Journal when things are good, when you receive kindness or support, or when you give it to yourself.

  • Find some positive prompts to write about.

  • Keep a daily gratitude list - 3 things and mix them up each day.

  • Write something you’re pleased you did - note a small triumph - every day.

  • Write down something you heard, read or learned today that inspires you.

  • Explore on paper something you can do to support yourself today.

  • Look through your journal for patterns and ask: What would I like to change? 

  • Look forward with intention, write about the things you want to do and learn and how you can take small steps to do it.

Anxiety Slayer