Anxiety is a bitch. It can make you angry, make daily life difficult and generally make life pretty unbearable. A good phycologist will be able to help you with strategies to help ease your anxiety, but one strategy in particular has been helpful for me. 

Journalling can be used in a few ways to help with anxiety symptoms. One of the best reasons to journal is so that your busy mind has a chance to see patterns that it might not otherwise be able to recognise. 

By writing down how you feel and what is causing you to feel that way, you are able to read back and see on the page reasons and thoughts you may not otherwise have the chance to remember. 

There are a few things you can do to make sure you get the most out of journaling. 

1. Find yourself a journal that makes you feel good. A simple step but an important one. If you like pretty things, get yourself a journal with a pretty cover and scented pages – if you’re someone who prefers order – use a diary so you can keep track of the days and dates of when you journal. 
2. Create time for your journal. When you’re triggered, it’s important to take a few minutes to write down how you feel and why. But you may find yourself going days without writing in your journal, making it harder to find patterns and create data. Try to set a small amount of time each day to write something in your journal. This will create a habit and will remind you to write down your thoughts when your brain is moving so fast it forgets. It doesn’t matter if it’s in the morning or right before you go to bed at night…as long as you take a few minutes to write, you’ll receive the benefits. 
3. Take the time to read your entries. This can be hard to do. Re-reading your thoughts and feelings can bring up even more feelings. But re-reading your journal entries will show you what creates your anger or fear and teaches you what to look out for. It may take weeks or months for you to be able to re-read your entires, but it will teach you what you need to know. 
4. Dealing with your entries. Easier said than done. Finding your patterns will teach you what your triggers are and hopefully how to avoid or deal with them. Read carefully and read gently. Go easy on yourself. Journalling isn’t supposed to be a punishment, but a release. Understand that these entries and the patterns you find within them will help you identify what is causing your anxiety. If you are having problems finding the patterns, seek help. A psychologist will help you understand the patterns and can give you strategies to deal with them. 

If you are dealing with anxiety, your first point of contact is your GP. They will assess you and suggest what to do next. If that seems a step too far – reach out to a trusted friend or relative and talk about how your feeling. 

For people who need immediate support with depression, anxiety or suicidal thoughts there are a great number of free call lines, some of them below:

• Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services. Call 13 11 14, text 0477 13 11 14 or chat online.
• Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.
• Beyond Blue aims to increase awareness of depression and anxiety and reduce stigma. If you or a loved one need help, you can call 1300 22 4636, 24 hours/7 days a week or chat online.
• MindSpot is a free telephone and online service for people with anxiety, stress, low mood or depression. It provides online assessment and treatment for anxiety and depression. MindSpot is not an emergency or instant response service. Call 1800 61 44 34.
• Head to Health gives advice and will connect you to local mental health services. Call 1800 595 212.
• MensLine Australia is a professional telephone and online counselling service offering support to Australian men. Call 1300 78 99 78, 24 hours/7 or chat online.

Thanks for reading, Jen