Fear is one of the most common emotions people experience. It can strike at any time, with little warning. Whether it’s a sudden fright, or something that’s been lurking for a while and suddenly comes to the fore, fear can be paralyzing and overwhelming. Fear can make you feel like you’re not strong enough to face things head-on. It might even make you question your own sanity. This is why so many people turn to self-help techniques and activities in an attempt to release their inner fears and anxieties and regain some sense of control over their lives.
These simple strategies work because they help you deal with your inner challenges rather than letting them control you. So whether you’re scared of letting others in or are worried that they might hurt you in some way (or leave), these journaling exercises will help bring clarity, calmness, and closure to your inner challenges so that they no longer have such a hold over you.
Write about your fears
One of the best ways to work through fear is by writing about it. Yes, that sounds daunting, but it’s actually a good place to start. The act of writing can help you explore your fears and anxieties in an open and honest way. By putting them on paper, you can gain clarity and insight about what’s really going on for you and find some relief from those feelings of stress, worry, or guilt. Alternatively, if you are more comfortable with a more structured approach, try journaling exercises like keeping a gratitude journal or making a bucket list. All these approaches have the same goal in mind: helping you to turn negative thoughts around so that instead of worrying about what will happen in the future (or reliving past experiences), you can focus on what’s happening now and move forward with confidence into a brighter future.
Journal about your anxieties
One way to release your anxieties is by journaling. Journaling is a great way to reflect on what’s going on in your life, day-to-day or week-to-week. You can even have a daily journal that you do before bedtime that helps you sleep better at night. The idea is to write down all of the thoughts and feelings you’re experiencing, without judgement or criticism. When you’re done writing it down, let those thoughts and feelings go so they can be replaced with positive thoughts and feelings.
Practice breathing exercises
Breathing exercises are one of the most fundamental tools for controlling your fears and anxieties. They involve taking long, deep breaths in and out of your nose, with your focus on inhaling and exhaling. Breathing exercises are also a nice way to control stress levels, which is why many people turn to them during times of high anxiety. You can practice breathing exercises by sitting down or lying down in bed, with your eyes closed. Focus on inhaling deeply through your nose, feeling the air move into your lungs and chest before slowly exhaling through pursed lips while picturing yourself releasing all of your worries as you do so. Begin by slowly counting to three (inhale and exhale through pursed lips twice) before continuing on until you are able to maintain a steady flow of slow, deep breaths throughout the exercise. By doing this over and over again, you’ll help your body release tension and calm those nerves that have been bothering you lately.
Draw pictures and write poetry
Drawing, painting, and creating a piece of art can be a great way to release your emotions. When you draw or paint, you’re not just expressing yourself through your work; you’re also taking in new ideas, insights, and perspectives for what you’re currently going through. Writing poetry is another way to express your feelings. By writing about who you are now and how you feel at the moment, you can get some clarity on what’s really happening in your life. Another way to journal is by writing about what happened in your day or month that made a particular emotion come up in the first place. What are those moments? What did they make you feel? Keeping track of these moments will help keep them in perspective so that they don’t overwhelm you when they inevitably happen again.
Take a hike or run outdoors
Hiking or running outdoors is a great way to release your inner fears and anxieties. It’s refreshing and calming, and it helps bring you back in contact with your natural environment. If you have time, it’s also a great way to clear your head. If you don’t have time for an outdoor run or hike, the next best option is to go for a walk outside. Walking outside gives you the chance to see nature around you and breathe in fresh air. Walking can also help you calm down if you’re feeling particularly anxious about something that happened recently. If you live near a park or natural area, walking through it might be just as beneficial as going on a run or hike.
Take a shower outside with the door open while listening to soft music
This is a great journaling exercise when you’re feeling tense and scared. The shower is an almost guaranteed way to relax without having to worry about the day-to-day stresses of your day. Find an outdoor place with a nice view or something that inspires you. Open the door, turn on some soft music, grab a towel and head outside for 15-20 minutes of privacy, peace, and calmness. You could even imagine that you’re in a tropical paradise, so long as it’s somewhere warm and not too cold.
Journaling can be an effective tool for releasing fear and anxiety. However, it is important that you are open to different forms of journaling, so set aside a specific time for this type of self-care. Try out the different activities listed in this article and if you find one that resonates with you, keep it up!