Journaling for Social Anxiety
Do you ever feel like you’re not good enough? Like you’re constantly being judged and found lacking? If so, you’re probably a social anxiety sufferer. And I have some good news for you: journaling can help!
That’s right, friends. The simple act of writing down your thoughts and feelings on a regular basis can help alleviate the symptoms of social anxiety. Why? Because it allows you to get all of those negative thoughts out of your head and onto paper (or, you know, into a Word document). And once they’re out of your head, you can start to see them for what they are: irrational worries that are unlikely to come true.
Journaling can also help you to gain some much-needed perspective on your anxiety. When you’re in the throes of an anxious episode, it can feel like the whole world is against you. But when you look back at your journal entries from past episodes, you can see that things usually work out OK in the end. That’s not to say that social anxiety isn’t a real and serious condition; it is. But it is possible to manage it with the help of journaling.
According to the Anxiety and Depression Association of America, approximately 15 million American adults live with social anxiety disorder. For many people living with social anxiety, day-to-day activities such as going to work, going to school, or even leaving the house can be a daunting task. While there is no one-size-fits-all solution for social anxiety, journaling is a tool that can help lessen the symptoms in a number of ways.
If you’re like me, you probably grew up thinking that journaling was nothing more than a way for teenage girls to pour their hearts out about boys they liked. But as it turns out, journaling can actually be a powerful tool for managing anxiety, particularly social anxiety. Here’s a look at how journaling can help you manage your social anxiety and live a happier, fuller life.
Reduce Stress and Anxiety
One of the most common benefits of journaling is that it can help reduce stress and anxiety. When you have social anxiety, it can be difficult to process your thoughts and feelings. Writing them down in a journal can help you to make sense of them and to find solutions to the problems you’re facing. Additionally, simply getting your thoughts and feelings out of your head can help to reduce your stress levels.
A 2020 study published in Frontiers in Psychology found that journaling can help reduce musical performance anxiety. The study participants in the treatment condition were asked to write about their thoughts and feelings immediately before their musical performance. Measurements of pulse rate and observation of their performance indicated a positive effect of journaling on musical performance anxiety.
Improve Sleep Quality
Another common benefit of journaling is that it can help improve sleep quality. If you have social anxiety, you may find that your mind races at night, preventing you from falling asleep. Journaling can help to quiet your mind by giving you a chance to vent all of your thoughts and worries on paper. Once they’re out of your head, you’ll be able to relax and fall asleep more easily.
Journaling can also help to boost self-confidence. When you have social anxiety, it’s easy to believe that nobody understands what you’re going through. Writing in a journal can help you to remember all of the times when you’ve overcome your fears and accomplished something great, even if it’s something small. Seeing these accomplishments written down in black and white can give you the confidence boost you need to tackle anything that comes your way.
A 2013 study published in Psychology and Psychotherapy found that expressive writing showed promise as a means by which people may decrease their self-criticism. Study participants who wrote about life goals showed decreased self-criticism after 2 weeks compared to those who did not write about their life goals.
Identify Negative Thought Patterns
Journaling can also help you to identify negative thought patterns associated with social anxiety. Once you are aware of these thought patterns, you can begin to challenge and change them. For example, if you find that you are always waiting for other people to initiate a conversation, you can start making an effort to be the one who starts conversations. This will help you to feel more in control of your social interactions and less anxious.
One of the main reasons why journaling is so effective for social anxiety is that it allows you to get your thoughts and feelings out without having to worry about judgment from others. When you’re anxious, your thoughts can start to feel like they’re whirling around in your head with no way to escape. Writing them down can help to put them in perspective and give you some much-needed relief.
Journaling also provides an outlet for all of the pent-up emotions that come with social anxiety. It can be helpful to think of journaling as a conversation with yourself; it’s a way to explore your feelings and thoughts without having to worry about saying the wrong thing or being embarrassed. You can say whatever you want, without having to worry about anyone else’s reaction. In a way, it can be therapeutic.
Finally, journaling can help you to see patterns in your social anxiety. Often, we’re not even aware of the things that trigger our anxiety. But by keeping a journal, you can start to notice certain patterns and hopefully find ways to avoid or deal with those triggers.
Develop a Coping Strategy
In addition to acknowledging your anxiety and identifying your triggers, journaling can also help you develop a coping strategy for when anxiety strikes. When you sit down to write about your anxiety, brainstorm some things that help calm you down or make you feel better. Maybe listening to music helps, or maybe going for a walk does the trick. Whatever works for you, make sure to write it down so you have it handy the next time you’re feeling anxious.
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Process Your Feelings
One of the main reasons journaling can be so helpful for those who live with social anxiety is that it provides a safe space to process your feelings. When you have social anxiety, it can be difficult to communicate how you’re feeling to others without feeling judged or misunderstood.
But when you’re writing in your journal, there’s no need to worry about being judged—you can say whatever you want, however you want to say it. Writing out your thoughts and feelings can help you make sense of them and figure out what, if anything, you need to do to feel better.
Another way journaling can be helpful for those with social anxiety is by providing an opportunity to make connections with others who may be going through similar experiences. When you’re feeling isolated and alone, it can be easy to forget that there are other people out there who understand what you’re going through.
But when you read other people’s journals or start posting your own entries online, you’ll quickly realize that you’re not alone in your experiences. Journaling can provide an outlet for you to share your thoughts and feelings with others and form connections that might not have otherwise been possible.
See The Positive Side
Social anxiety can be tough because it’s easy to get caught up in negative thinking. But when you journal, you can counter those negative thoughts with positive ones. Every time you have a negative thought about yourself, make sure to write down a positive thought as well.
For example, “I’m such a loser” could be countered with “I’m a great friend.” Over time, those positive thoughts will start to outweigh the negative ones—and that will make it easier for you to manage your social anxiety.
It’s a Release Valve for Your Anxiety
Writing down your anxieties can help provide some relief from the constant worry. Once you see your thoughts on paper (or screen), it can be easier to see that they might not be as valid as you first thought. And even if they are valid, journaling can help you come up with a plan to deal with them.
It Helps You Organize Your Thoughts
If your mind feels like it’s constantly racing, journaling can help you organize your thoughts and get them out of your head. This can provide some much-needed peace of mind and make it easier to focus on the task at hand.
It Holds You Accountable
Journaling can also help hold you accountable for your actions. If you’re worried about an upcoming social event, write down how you’re feeling and what you’re anxious about beforehand. Then, after the event, go back and read what you wrote. This will give you some perspective on how the event actually went versus how you thought it would go.
Tips for Getting Started With Journaling For Social Anxiety
There are many different journaling techniques that can be helpful for social anxiety relief. One simple method is called stream-of-consciousness writing. To do this, set a timer for 5-10 minutes and then start writing. Write down whatever comes into your mind, without pausing to edit or censor yourself. Let your thoughts flow freely onto the page. This type of journaling can help you identify and release negative thoughts or patterns of thinking that contribute to your anxiety.
If you’re interested in using journaling as a way to cope with your social anxiety, there are a few things you can do to get started.
- First, find a quiet place where you’ll be able to write without interruption.
- Then, set a timer for 5-10 minutes and just start writing!
- Don’t worry about editing or censoring yourself, just let whatever thoughts and feelings come into your mind flow onto the paper.
- You might want to start by brainstorming a list of things that make you anxious in social situations, then explore each one in more depth.
- Alternatively, you could write about a specific instance where you felt anxious – what were the thoughts running through your head at the time? What emotions were you feeling? What did you do to cope?
There’s no “right” or “wrong” way to journal – the important thing is that it feels helpful for YOU. If at any point during the process you feel like you’re getting too triggered or feeling overly negative emotions, simply take a break and come back later when you’re feeling calmer.
Remember – the goal is not to force yourself into feeling better; it’s simply to provide yourself with an outlet for exploring your thoughts and emotions surrounding social anxiety in a safe and supportive environment.
If you’re new to journaling, don’t worry—it’s not as daunting as it may seem at first. To get started, all you need is a notebook and a pen (or, if you prefer, a computer or tablet). Then just set aside some time each day—10-15 minutes is usually enough—to write down whatever is on your mind. There are no rules; just write whatever comes into your head.
If you’re struggling to think of something to write, try answering these questions:
- What was the best part of my day?
- What am I worried about right now?
- What am I grateful for?
- What did I learn today?
- What would make today better?
You can also use your journal as a place to vent about the people and situations that are making your social anxiety worse.
If you live with social anxiety, know that you’re not alone. There are many people who struggle with this condition every day. Thankfully, there are also many methods for managing social anxiety—and journaling is one of them. Journaling can help reduce stress and anxiety, improve sleep quality, and boost self-confidence. So why not give it a try? Pick up a notebook and start writing today!
Related Posts about Journaling for Social Anxiety
- 30 Journal Prompts for Social Anxiety
- 25 Art Journal Prompts for Social Anxiety
- 30 Positive Affirmations for Social Anxiety
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Does Journaling Help with Social Anxiety?
Here are some of my favorite social anxiety tools
Thanks for reading! I hope you found some helpful tips. Since this site is about social anxiety, I wanted to also share some tools I use that I hope you’ll find helpful. Some of these are affiliate links, so if you decide to try them, I’ll earn a commission. However, I only recommend things I have used myself and would recommend to a friend or family member.
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