On Anxiety: How to Understand and Journal Through It

This post is part of our series exploring difficult emotions through journaling. Written by Jon, a Licensed Mental Health Counselor, this guide helps you understand anxiety and reflect on it with clarity and compassion.

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🧠 Understanding and Managing Anxiety: A Stoic Reflection

In its mildest form, anxiety might show up as doubt or hesitation. Sometimes, it even motivates us — pushing us to prepare, act, or finish what we’ve been avoiding.

But when anxiety takes over, it becomes more than a motivator. It hijacks your ability to think clearly, erodes your confidence, and shifts your body into a threat response — even when there’s no real danger.

We often forget: anxiety is ancient. It helped our ancestors survive by scanning for danger and reacting fast. But in modern life, where most threats are social or psychological, that same system often misfires. What used to protect us can now limit us.

Here’s what happens: When your anxiety is triggered, your prefrontal cortex — the brain region responsible for planning and emotional regulation — goes offline. In its place, your reptilian brain takes over, activating fight, flight, or freeze. This is great if a ball’s flying at your face. Less so when your friend is upset or you’re speaking in public.

The good news? You can learn to recognize these patterns — and break them. Journaling is one of the most effective ways to observe your anxious mind, reframe distorted thoughts, and regain access to your wiser self.

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📜 Stoic Quotes on Anxiety

“When I see an anxious person, I ask myself, what do they want? For if a person wasn’t wanting something outside of their own control, why would they be stricken by anxiety?"
‍— Epictetus

👉 See more Stoic quotes about anxiety → Stoic Quotes About Anxiety

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✍️ Journaling Prompts to Reflect on Anxiety

What situation is making you feel this way?‍

Focus on the event — we’ll explore the meaning later.

Why do you think it’s making you feel this way?

‍What assumptions or fears are attached?

When have you catastrophized in the past — and things turned out fine?

Remind yourself of past resilience.

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👉 Read more prompts → 10 Journaling Prompts to Process Anxiety

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Frequently Asked Questions

Is anxiety always a bad thing?

No — anxiety can be useful when it helps you prepare or take action. It becomes a problem when it spirals into panic, avoidance, or harsh self-judgment.

What part of the brain controls anxiety?

Your limbic system — especially the amygdala — triggers anxiety. When it’s active, your prefrontal cortex (rational thinking) often shuts down.

Can journaling really help with anxiety?

Yes. Writing slows your thinking, helps you observe patterns, and activates your prefrontal cortex — giving you more clarity and control.