If you suffer from anxiety, you’re not alone. Around 37% of women in the UK report high levels of anxious thinking, while 6 in 100 people are diagnosed with general anxiety disorder every week. The good news? With more people speaking out about their experiences, our understanding of what anxiety is and how we can tackle it is growing.

As proponents of the benefits of the written word here at the Women’s Prize Trust, we have found writing a useful tool; from prompts to brain dumps, sitting down with your paper and pen can help reframe your anxiety and bring a sense of clarity to spiralling thoughts. To learn more, we’ve taken a deep dive into the art of writing for mental health.

How Can Writing Help Overcome Anxiety?

Writing is a calming, slow process. In the face of today’s hustle, bustle, and digital noise, sitting down by yourself to journal creates a moment of quiet in a (very) loud world. It’s no surprise, then, that expressive writing has been found to relieve stress, a common trigger of anxiety and one that could exacerbate your mental health issues.

Beyond this, writing also gives you a safe, judgement-free space to vent and analyse your feelings. It focuses your mind on your thoughts, reducing that reactive ‘fight or flight’ response so that you can think clearly.

This is an important part of processing your emotions. Being able to understand your reactions from a more rational point of view is a key part of therapy, and one that you can do from the comfort of your home.

What Anxiety Can Writing Help With?

Writing tackles many types of anxiety. It’s been found, for instance, to be effective when used as a stand-alone treatment for post-traumatic stress disorder (PTSD), helping people to process and reframe distressing memories.

It’s also useful for easing anxiety around potentially triggering decisions. Writing helps you organise your thoughts while reducing stress. Through a free writing session or a simple ‘pros and cons’ list, you bring much-needed clarity to a complex life choice.

Beyond reducing anxiety around decision-making, writing can support emotional recovery and rebuilding self-esteem, especially after major life events or changes, such as recovery after childbirth, navigating menopause or addressing past trauma.

Reflective journaling helps reconnect you with your body and identity – a process that supports both emotional and physical wellbeing, including restoring comfort and self-confidence.

In fact, writing can help with everything from social anxiety to generalised anxiety disorder. It establishes a sense of control over a situation and prevents you from dwelling on the same point, providing relief from a never-ending cycle of fear.

Methods of Writing for Anxiety

When looking at how to journal for anxiety, we’ve explored different techniques to help you find the most beneficial approach:

Prompt-Based Journaling
If you’re new to journaling, prompts guide you through the process and bring structure to your thoughts. Consider starting your session by asking yourself:

• What’s a worry that keeps recurring for me?
• What would I say to a friend who felt this way?
• At what times has my anxiety been high?
• At what times has my anxiety been low?

This is a brilliant strategy for calming racing thoughts. It encourages you to focus on one thing at a time so that you can explore your emotions without becoming overwhelmed.

Free Writing (Brain Dumps)
There aren’t any rules to free writing. You simply sit down with your journal and give yourself time to write about whatever comes to your head, with no concern for grammar or flow. The goal isn’t to create a masterpiece, but to empty your mind of anxious thoughts, relieve stress, and bring some perspective to your situation.

Most people set a time for free writing. When you’ve finished, read over what you’ve written and compare it with previous entries to spot patterns and recurring thoughts.

Cognitive Reframing Writing
Cognitive reframing is all about seeing the same situation from a new angle. It can help remove some of the emotion from an experience for better self-reflection and analysis of your anxiety.

Practice cognitive reframing in your writing by asking yourself questions like:

• What evidence do I have to support this thought?
• How might an outsider look at this situation?
• Is there a more rational angle?

This introduces logic and new perspectives, both of which are important in your fight against anxiety.

Anxiety Journals
Anxiety journals are notebooks designed to guide you through the journaling process. You’ll find prompts, mood tracking, and guided tasks. For instance, your journal might include space for gratitude lists or ask you to write about worst and best case scenarios, providing a solid place to start on your anxiety journey.

Final Thoughts

Writing is a powerful tool for mental wellness. If you’re struggling with anxiety, we highly recommend giving these techniques a try and seeing where your thoughts take you. Who knows, you might just discover a passion for writing while you’re there.

For more insights on all things related to the written word, keep up with our advice for writers.

This article was written by Sophie Bishop for the benefit of the Women’s Prize Trust