Journaling For Social Anxiety

Journaling is one of the top remedies to naturally help with anxiety, stress, and 
depression. For social anxiety, it gives you a creative outlet, but also lets you brain 
dump all those negative feelings you have been experiencing. Take a look at how to 
use journaling for your social anxiety.

How a Journal Can Help You

There are many ways writing in a journal every day can help your social anxiety. First of 
all, it gives you a place to express all those worries, fears, and negative feelings. As you 
know, changing your mindset to a more positive one is an important part of therapy 
when you want to improve your social anxiety. This can be hard to do when your brain 
feels full of the negative feelings. You can express them all in your journal, turn the 
page, and promise to move on from them.

Journal can also provide a distraction while in social situations you want to avoid. If you 
are at a restaurant alone or sitting at lunch with co-workers all around you, it helps you 
to focus on something else by simply writing in your journal and not worrying as much 
about other people.

What to Write About

If you’re not sure what to write about, here are some options to start with:

Express your recent worries and fears – Use the journal pages to write out all your 
fears and worries, whether general or about something specific. 
Make plans for the future – Try writing about plans in the future. This can be anything 
from a relative you want to visit, to a vacation, or ways you will advance your education 
and career. This helps you to start creative a positive mindset.
Record any triggers you have noticed recently – Everyone with anxiety has certain 
triggers, even social anxiety. If you notice something is more prominent, record it so you 
can look back on it later.
Write a plan for helping with your anxious feelings – After you have written down 
situations that made you fearful or anxious, try to come up with resolutions for dealing 
with them next time.

How to Use it With Other Treatments

Journaling can also help when you are using other remedies to help with your social 
anxiety. Your therapist might recommend using a journal in addition to cognitive 
behavioral therapy, or you can use the journal to record times when you exercise if that 
is what you are doing to help with the anxiousness and fears. 

