Yesterday I woke up with a good amount of anxiety that seemed to come out of nowhere. If you struggle with anxiety or identify as a chronic "worrier", I'm sure you've had those days too.
My anxious thoughts were consuming me to the point that I knew I couldn't ignore them. Even as a meditation guide and the founder of an online wellbeing space, I too struggle with anxiety (it's just part of being human!) and I'm grateful to have tools to support me in navigating these feelings and shifting into a more peaceful state of mind.
So, I decided to take out my Journey Home journal for a much-needed "worry journaling" sesh. Taking 10 minutes to journal on and feel the emotions swirling through my mind left me feeling a million times lighter and allowed me to move forward with my day more at ease.
The next time you’re feeling anxious or overwhelmed by your thoughts, open up your Journey Home journal and try out the Manifest House method for worry journaling:
Gentle reminder: journaling is not a replacement for professional support, and we strongly advocate for therapy for all. If you are experiencing a mental health crisis or having suicidal thoughts please call 1-800-273-TALK (8255) or visit their Online Live Chat.
1. Check-In With Yourself:
What emotion(s) are you feeling? Obviously, anxiety may be one, but are there others? Circle one of the emotions illustrated at the top of the JHJ and/or write in the ones that resonate with you. No need to overthink it.
2. Worry Write:
Make a list of anything that feels heavy on your heart. I personally like to name them (finances, physical health, a conversation I need to have, etc). Describe what is going on in detail, without judging yourself (leave the arch space inside the JHJ page blank for now). Note: I typically already feel SO much better after this step alone.
3. Read & Respond:
Read through your entry and respond or ask questions to your thoughts from an outsiders perspective. I like to pretend I'm listening and giving advice to a friend. If it feels helpful, you can write out the worst and best case scenario for each worry (oftentimes our unaddressed anxious thoughts aren't rooted in reality, they are rooted in the "what ifs".) You may be surprised at how much more objective you may be when you view your thoughts as an "observer".
4. Remember Your Resilience:
Go back to the blank arch space in the JHJ and list out ALL of the skills and strengths that you possess. Remember, you are more powerful & resilient than you think!
Let me know - do you use journaling as a tool when you're feeling anxious? What other tips & tricks do you have? Share them in the comments below. Chances are, it will help another reader :)
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About the Author
Angelee Andorfer-Lopez (she/hers) is a certified meditation guide, speaker, author of the Journey Home™ journal, and the Founder of Manifest House™, a virtual wellbeing space rooted in community that helps BIPOC women and allies care for all aspects of themselves unapologetically. After building a successful early career, Angelee realized she was living her life on autopilot. She had career success yet was completely burnt out, anxious, and unfulfilled. After experiencing a period of serious depression, she decided to begin therapy. This was life-changing for her, as she had put it off for so many years due to the stigma that often exists in the Latinx and other communities of color. Therapy was the catalyst for her self-healing journey. It led Angelee to dive deep into practicing gratitude, yoga, and meditation and helped her find her way back to her authentic self. In 2020 Angelee felt her community was deeply hurting, so she took the leap and created Manifest House, a space she felt was missing in the broader wellness industry. She’s incredibly passionate about mental health, self-care, representation and inclusivity in wellness, and building authentic communities. Creating Manifest House has been a dream come true, and she feels lucky to share this space of healing with those who need it.
If you’re interested in booking Angelee for private meditation & journaling sessions for your team or organization, she can be reached at: