How journaling can relieve your anxiety

Anxiety is a common mental health challenge that affects millions of people worldwide, including many high-profile celebrities. Two famous figures who have been open about using journaling to cope with anxiety are supermodel Gigi Hadid and Olympic gymnast Simone Biles. Their experiences highlight how this simple yet powerful practice can be an effective tool for managing stress and improving mental wellbeing. In this article, we'll explore how journaling has helped these celebrities, the science behind its benefits, and practical tips for incorporating journaling into your own self-care routine.

Gigi Hadid's Journaling Journey

Gigi Hadid, one of the world's most recognizable supermodels, has been candid about her struggles with anxiety and how journaling has become an essential part of her mental health toolkit.

"I journal a lot, which helps get my thoughts out and makes me feel better," Hadid shared in a recent interview. The model explained that writing down her feelings and experiences helps her process emotions and gain clarity.

Hadid's journaling practice involves more than just writing - she also incorporates creative elements:

"Sometimes I'll write poetry, sometimes I'll write down memories or random thoughts. I also like to sketch and doodle in my journal," she revealed.

This multi-faceted approach to journaling allows Hadid to express herself in various ways, tapping into both verbal and visual forms of self-expression.

Simone Biles: Finding Strength Through Writing

Olympic gold medalist Simone Biles has also found solace in journaling, particularly during challenging times in her athletic career. Biles famously withdrew from several events at the 2020 Tokyo Olympics (held in 2021) due to mental health concerns, bringing global attention to the immense pressures faced by elite athletes.

"Writing things down helps me process my emotions and experiences," Biles explained in a post-Olympics interview. "It's a way for me to reflect on my journey and remind myself of my strength and resilience."

For Biles, journaling serves as both a coping mechanism and a source of motivation. She often reviews past entries to track her progress and draw inspiration from her own words during difficult moments.

The Science Behind Journaling for Anxiety

The experiences of Hadid and Biles are backed by scientific research on the benefits of journaling for mental health. Numerous studies have shown that regular journaling can:

• Reduce symptoms of anxiety and depression
• Improve emotional regulation
• Enhance self-awareness and personal growth
• Boost immune function and overall physical health
• Increase problem-solving skills and creativity

Dr. James Pennebaker, a leading researcher in the field of expressive writing, explains: "Writing about emotional experiences appears to influence both mental and physical health in positive ways. It helps people make sense of their experiences and manage their emotions more effectively."

How Journaling Combats Anxiety

Journaling works to alleviate anxiety through several mechanisms:

Emotional release: Writing provides a safe outlet for expressing and processing difficult emotions.

Cognitive restructuring: The act of putting thoughts on paper can help identify and challenge negative thinking patterns.

Mindfulness: Journaling encourages present-moment awareness and can interrupt cycles of rumination.

Problem-solving: Writing about challenges often leads to new insights and solutions.

Self-compassion: Regular journaling can foster a kinder, more understanding relationship with oneself.

Getting Started with Journaling: Tips and Techniques

If you're inspired by the experiences of Gigi Hadid and Simone Biles and want to try journaling for yourself, here are some tips to get started:

Choose your medium: Decide whether you prefer writing by hand in a physical journal or using a digital platform. Both have their advantages - find what works best for you.

Set a routine: Try to journal at the same time each day to establish a habit. Many people find morning or evening journaling most effective.

Start small: Begin with just 5-10 minutes of writing if you're new to the practice. You can gradually increase the duration as you become more comfortable.

Don't worry about perfection: Remember, your journal is for your eyes only. Don't stress about grammar, spelling, or writing quality.

Experiment with prompts: If you're not sure what to write about, try using journaling prompts to spark ideas. There are many resources available online for inspiration.

Mix it up: Like Gigi Hadid, consider incorporating different elements into your journaling practice, such as sketches, collages, or poetry.

Review and reflect: Periodically read through past entries to track your progress and gain new insights.

Journaling Techniques for Anxiety Management

When using journaling specifically to address anxiety, consider these targeted techniques:

Worry dump: Set a timer for 5-10 minutes and write down all your current worries and anxieties without censoring yourself.

Gratitude journaling: Each day, write down 3-5 things you're grateful for to shift focus towards positive aspects of your life.

Future self-letters: Write a letter to your future self, imagining how you've overcome current challenges.

Thought challenging: Write down anxious thoughts and then challenge them with evidence and alternative perspectives.

Success journaling: Record your daily accomplishments, no matter how small, to build confidence and self-esteem.

The Role of Journaling in a Comprehensive Mental Health Plan

While journaling can be a powerful tool for managing anxiety, it's important to remember that it's just one component of a comprehensive mental health strategy. Both Gigi Hadid and Simone Biles have emphasized that they use journaling in conjunction with other practices and professional support.

"Journaling is a big part of my self-care routine, but I also work with a therapist and practice other coping strategies," Hadid shared. "It's about finding a combination of tools that work for you."

Biles echoed this sentiment, stating, "Writing in my journal helps, but I also rely on my support system, including my coaches, family, and mental health professionals."

If you're struggling with anxiety or other mental health challenges, consider incorporating journaling into a broader treatment plan that may include therapy, medication (if prescribed by a healthcare provider), exercise, mindfulness practices, and social support.

The experiences of Gigi Hadid and Simone Biles demonstrate that even those who seem to "have it all" can struggle with anxiety - and that simple practices like journaling can make a significant difference. By putting pen to paper (or fingers to keyboard), we can gain clarity, process emotions, and cultivate resilience in the face of life's challenges.

Whether you're dealing with everyday stress or more severe anxiety, journaling offers a accessible, cost-effective tool for improving mental health and overall wellbeing. As Hadid aptly put it, "Sometimes the simplest acts, like writing down your thoughts, can have the most profound impact on your state of mind."

So why not take a cue from these inspiring women and give journaling a try? You might just find that the path to better mental health begins with a blank page and an open mind.