Cultivating Resilience

4 Question Journaling Exercise: Session written and explained by your coach Claire Anstey

Understand, Manage, and Overcome Anxiety

Part One: Introduction

Welcome to this guided journaling exercise designed to help you explore and understand your experience of anxiety. Anxiety is a common and natural response to stress, uncertainty, and change, but it can also be overwhelming and disruptive to our daily lives. By reflecting on your thoughts, emotions, and behaviors related to anxiety, you can cultivate greater resilience and self-awareness, and develop strategies for managing your anxiety in healthy and effective ways.

In this exercise, we'll be using four journaling prompts. These prompts are designed to help you explore different aspects of your experience of anxiety, including the stories you tell yourself, the boundaries you need to set, the importance of self-compassion, and the power of gratitude. By taking the time to reflect on these prompts and write down your thoughts and insights, you'll gain a greater understanding of your anxiety and develop new strategies for managing it.

Remember that journaling is a personal and private practice, and there are no right or wrong answers. Be honest and vulnerable in your writing, and allow yourself to be open to whatever insights and reflections come up for you. I hope this exercise will be helpful in your journey towards greater resilience and self-awareness.

Part Two: Journaling Exercise

Before you begin, find a quiet and comfortable space where you can focus and reflect without distraction. Take a few deep breaths and allow yourself to settle into the present moment. Remember that there are no right or wrong answers, and no judgments or expectations. Simply write down whatever thoughts, emotions, or insights come up for you in response to each prompt. Try to be honest and vulnerable in your writing, and allow yourself to explore your anxiety with curiosity and compassion. Set an intention for this journaling exercise - whether it's to gain greater self-awareness, develop new coping strategies, or simply release some of the stress and tension of anxiety. When you're ready, begin with the first prompt and allow yourself to be fully present in the process of exploring your anxiety.

1: The story I tell myself: Reflect on a recent experience that triggered your anxiety. Write down the thoughts and emotions that came up for you, and ask yourself: What story am I telling myself about this situation? How is this story contributing to my anxiety? Then, challenge your story by asking yourself: Is this story really true? What evidence do I have to support it? What evidence do I have to challenge it?

2: Setting boundaries: Anxiety can often be triggered by feeling like we have no control over a situation or relationship. Reflect on a relationship or situation where you feel anxious or out of control. Write down what you can and can't control in that situation, and ask yourself: What boundaries do I need to set in order to feel more in control? How can I communicate these boundaries in a healthy and respectful way? What fears or concerns do I have about setting these boundaries?

3: Self-compassion: Anxiety can be a self-critical and self-judgmental emotion. Reflect on the ways in which you tend to judge or criticize yourself when you're feeling anxious. Write down some self-compassionate statements that you could say to yourself instead. For example: "It's okay to feel anxious - everyone feels anxious sometimes." "I am doing the best I can with the resources and skills that I have." "I am worthy of love and acceptance, even when I feel anxious."

4: Cultivating gratitude: Anxiety can make it difficult to focus on the present moment and appreciate the good things in our lives. Take a few minutes to write down three things that you're grateful for right now. They can be big or small things - the point is to shift your focus towards the positive. Then, reflect on how you can cultivate a sense of gratitude and appreciation on a daily basis. For example, you might start a gratitude journal, or take a few minutes each day to reflect on what you're thankful for. Remember that journaling is a tool for self-exploration and reflection, and that there are no right or wrong answers. Allow yourself to be curious and open to whatever insights and reflections come up for you.

Once you have completed answering all four journaling prompts please move on to part three.

Part Three: Conclusion

Congratulations on completing this guided journaling exercise on anxiety. I hope that these prompts have helped you to explore and understand your anxiety in new and insightful ways. By reflecting on your thoughts, emotions, and behaviors related to anxiety, you may have gained a greater sense of self-awareness and resilience, and developed new strategies for managing your anxiety.

Remember that anxiety is a natural and common response to stress, and that you are not alone in your experience. By embracing vulnerability, practicing self-compassion, and cultivating gratitude and resilience, you can navigate anxiety with greater ease and grace. Take a moment now to breathe and reflect on your experience of this exercise. Notice any final thoughts or realizations that come up for you, and allow yourself to be present in this moment of growth and learning.

Whenever you feel anxious in the future, you can return to these prompts as a tool for understanding and managing your anxiety. You might also consider seeking support from one of our mentors or PTs. Remember to be kind and patient with yourself, and to practice self-care and self-compassion as you navigate your journey towards greater well-being and resilience.