Anxiety is a horrible feeling, and many things can spark it. But, if you’re able to take a few minutes and sit down with your journal, you can quickly begin calming your nerves and thinking through the situation. Here are some approaches to take if you are suffering through an anxious time:

• Think through it. One of the best way to overcome anxiety is to balance that terrible feeling with a good dose or rationality. Are you on a plane and suddenly feeling claustrophobic? Write about what you’re afraid of and then write about why you know that’s the silliest thing in the world.
• Get your mind off it. In certain situations, you might be better off trying to get your mind away from what’s troubling you by thinking about something else. Any random prompt will work, but here are a couple that will work anywhere:
• • • One week ago today, I was …
    • This weekend, I’m going to …

• Take it step-by-step. Feeling anxious about tomorrow’s busy schedule? Realize that you’re feeling anxiety because you’re unsure. That unsureness can be cured by thinking and writing all the way through what’s going to happen. Plan it out: Lay out your morning routine, your commute, what you’ll once you’re there, etc. Write all the way to bedtime when you’ll be back at home and sleeping soundly with the day behind you.
  
• Find a solution. Write about what’s making you anxious and then write about what will make you feel better and how you can utilize it. For instance, maybe you’d do better at your big presentation if you have a co-presenter.

• Get excited about it. Something good can come out of anything if you have the right attitude. Write about the situation and highlight all the great points. Stop thinking about how it can go bad and start writing about how it can go the best.
  
• Put it behind you. Here’s a prompt that can help calm your mind: It’s already tomorrow and the situation is completely behind you. Write as if you’re reflecting back on it and how great it went.

Journalling with any prompt can help keep you grounded even when something is making you feel anxious. Depending on the situation, you might want to write about the event in itself or you might need to completely get your mind off the task at hand. No matter which approach you choose, you’ll certainly begin feeling better once you start writing.

Also, always remember that stepping outside your comfort zone helps you grow as an individual. In fact, this event in itself can make for many great journaling prompts. Writing about why it’s making you anxious, how you think it’s going to go, and how it actually went are all great ideas that can help you gain a new perspective and new courage.