Understanding & Embracing Your Anxiety: Journal Your Way to Calm

Anxiety is something almost all of us experience, and trust me, I get it. Whether it shows up as a constant hum in the background or a full-blown wave of dread, anxiety can be frustrating and overwhelming. But what if I told you there’s a way to work with it—not against it—and even build a better relationship with it?

One of the most powerful tools we have in managing anxiety is journaling. Our minds often run at a mile a minute, so much so that we can get stuck in endless loops of overthinking and rumination. But writing things down can be a game changer—it helps slow down the mental chatter, giving us space to reflect, process, and—most importantly—find clarity.

Let’s take a moment to reframe anxiety. Imagine it as a protective instinct, much like a child in the kitchen trying to help with dinner but making more of a mess. The child means well, but they lack the experience to handle things fully. Instead of getting frustrated and pushing them away, we guide them, allowing them to learn while still being part of the process.

Anxiety is the same way—it’s not here to hurt you, but to protect you. It’s part of you, but not all of you. And just like the child in the kitchen, if we can work with anxiety and show it a little compassion, magical things can happen.

Need proof? Have you seen Inside Out 2? If not, go watch it now! In the movie, the Anxiety character and Joy start at odds, creating chaos inside Riley’s mind. But once they recognize the value in each other, they’re able to work together, giving Riley the tools to embrace all parts of herself.

So, how can we start working with our anxiety, instead of against it? Let’s start with some journal prompts to help you get to know this part of yourself better. Ready? Let’s dive in!

Understanding Anxiety and Its Parts

1. Who or what feels most anxious right now?Describe this part of you in detail. What does it look like, feel like, or sound like? What is it trying to protect you from?

2. When did you first notice this anxiety showing up?Reflect on any memories where this anxiety was triggered. Can you find a pattern? How old do you feel this part is, and what does it need from you?

3. What beliefs or fears does this anxious part hold?Write down the thoughts or beliefs that seem to drive your anxiety. Does it fear failure, rejection, or something else? How might these beliefs have developed over time?

4. What does your anxious part need right now?Ask your anxious part directly (in your journal) what it needs. Is it seeking control, safety, validation, or something else? How can you meet this need with compassion?

Building Trust with Your Inner System

5. How can you show compassion to your anxious part today?Think about how you can gently acknowledge or comfort this part of you. What would it feel like to hold space for this part without judgment?

6. How does your calm, centered Self relate to your anxious part?The “Self” is the unconditionally loving and wise core of who you are. Write a dialogue between your Self and your anxious part. What does your Self say to reassure it?

7. Are there other parts of you that contribute to your anxiety?Perhaps a perfectionist, critic, or caretaker part is at play too. Who else is involved in the internal dynamic, and how do these parts interact with your anxiety?

8. What does your anxious part need to feel safer or more at ease?What can you do (as your Self) to help your anxious part trust that it doesn’t need to protect you in the same way anymore? Are there specific actions or reassurances you can offer?

Exploring the Source of Self-Trust

9. What caused you to lose trust in yourself in the past?Reflect on times you’ve doubted your own decisions. How might those experiences still affect you today?

10. When have you felt most at peace or grounded?Think of moments when you fully trusted yourself. Which parts of you (calm, confident, intuitive) were leading at the time? How can you reconnect with those aspects now?

11. How does your anxious part respond to self-trust?Does it resist your efforts to trust yourself? If so, how can you reassure this part that trusting yourself is in everyone’s best interest?

12. What is one small step you can take to rebuild self-trust today?Identify a small action or decision that can reinforce your self-trust and give you a sense of confidence.

Healing and Integration

13. How can you integrate your anxious part into the larger whole of who you are?Imagine your anxious part working in harmony with the other parts of you. What does that balanced relationship look like?

14. How does embracing all parts of yourself feel?What would it look like to accept and embrace your anxious parts, alongside the other parts of you? How might this shift your relationship with anxiety and self-trust?

15. What would your future self say to your anxious part?Write a letter from the perspective of your calm, trusting future self. What wisdom and encouragement would they offer to your anxious part—and to you?

If you’ve made it this far and you’re ready to take these insights deeper, therapy can be a great space to process what’s coming up for you. I work with people just like you, helping them build better relationships with their anxiety, one step at a time. If you think we might be a good fit, let’s chat! You can schedule a free consultation call, and I’ll be happy to answer any questions you might have.

Take care and be kind to yourself!