By Mikela Hallmark, MS, LPC – 14 years of experience as a counselor working with anxiety.
Anxiety is one of the most common mental health concerns in the world, affecting more than 280 million people globally, according to the World Health Organization. In the U.S. alone, the National Institute of Mental Health (NIMH) estimates that nearly 1 in 3 adults will experience an anxiety disorder at some point in their lives. And yet, for something so widespread, anxiety can still feel deeply isolating and difficult to manage.
As a an Atlanta anxiety therapist who has walked people through many forms of anxiety including chronic worry, panic, social anxiety, perfectionism, one practice I return to again and again is journaling.
Not as a cure-all, but as a powerful and accessible tool for managing anxiousness. I always love to mention that these articles are not desinged to replace therapy and neither is journaling. If you’re struggling with anxiety, you may benefit from seeing an anxiety therapist.
What Is Anxiety, Really?
Anxiety is a natural stress response, designed to alert you to potential danger. But for many, this alarm system becomes overactive—triggering worry, restlessness, racing thoughts, and even physical symptoms like tension, insomnia, or stomach discomfort, even in the absence of a real threat.
From a neurobiological standpoint, anxiety is fueled by activation in the amygdala, the brain’s fear center, and a cascade of stress hormones like cortisol. Over time, these systems can become conditioned—meaning our brains learn to anticipate danger, even when none exists. We can get stuck in hypervigilence, rehearsing repeating and replaying the past or the future, or living in a state of constantly being ‘on edge’.
Journaling offers a way to interrupt this cycle by engaging the prefrontal cortex, the rational part of the brain. When we write things down, we slow our thoughts, create psychological distance, and activate insight and reflection. As an Atlanta anxiety therapist, I love asking clients to set aside time (let’s say 30 minutes) each day to ‘worry’ and while they are doing so, to journal. Then, when the time is done, they close the journal and walk away. This can help with sorting through the worries, and also being able to contain them so that we can stay more present through the rest of the day.
The Research Behind Journaling and Anxiety
Several studies have highlighted the mental health benefits of expressive writing. A key study published in The Journal of the American Medical Association (JAMA) found that people who engaged in expressive writing for just 20 minutes a day over four days experienced significant reductions in psychological distress. Another study in Behaviour Research and Therapy showed that individuals with Generalized Anxiety Disorder who used structured journaling experienced measurable improvements in worry, mood, and self-efficacy. As a counselor, I know that journaling doesn’t cure anxiety, but when we look at how to best manage it, these small steps can certainly help.
Importantly, journaling has also been shown to reduce the intensity of intrusive thoughts—a common hallmark of anxiety—and increase emotional regulation, according to research published in Emotion (APA, 2018).
How to Use Journaling to Manage Anxiety
- Name What You’re Feeling
Use your journal to identify the thoughts and emotions behind your anxiety. What are you worried about? What story is your mind telling you? Naming it helps disarm it. There are studies that even show that just by naming an emotion, the power of it comes down (In my experience as an Atlanta anxiety therapist this may not feel largely impactful but rather feel ever so slight, but still. Worth acknowledging.) - Challenge Distortions
Write out the evidence for and against your anxious thoughts. CBT techniques like this help reframe cognitive distortions. - Track Patterns
Journaling helps you recognize triggers, time of day, or situations where anxiety flares. This awareness is the first step toward meaningful change. It can also help you begin to realize that anxiety has a way of latching on to worrysome content. By recognizing patterns, you can begin to shift focus from the content, to the real issue: anxiety. - Create Distance
Try writing in the third person: “She felt anxious today because…” This technique, called self-distancing, has been shown to reduce emotional reactivity. - End with Grounding
After writing, close with a grounding prompt: What do I need right now? What is within my control?
Anxiety often convinces us that we’re powerless. Journaling gently reminds us that we’re not. With a pen and a quiet moment, we can begin to hear ourselves more clearly, interrupt anxious cycles, and return to our own inner steadiness.
If you’re navigating anxiety, you’re not alone—and help is available. At Rise Counseling, we walk alongside you with tools, compassion, and evidence-based support every step of the way.
About Mikela Hallmark, MS, LPC – Atlanta Couples Counselor – Founder and Director of Clinical Services
Mikela Hallmark, MS, LPC, is the founder of Rise Counseling in Atlanta and a respected therapist known for her integrative, compassionate approach to mental health. With advanced training in CBT, EMDR, ERP, and DBT, as well as extensive experience in couples counseling, Mikela brings both clinical expertise and real-world insight to her work. She is passionate about helping individuals and couples heal, grow, and reconnect with their purpose.
Mikela is especially known for her deep compassion and her ability to individualize care for each client. She understands that no two people experience anxiety—or healing—in exactly the same way. With a background in business and firsthand knowledge of the pressures that come with high-demand work environments, Mikela brings a unique blend of empathy, understanding, and clinical insight to her sessions. Her clients often describe feeling truly seen, supported, and empowered to make meaningful, lasting change.
