5 Ways Journaling Can Decrease Anxiety in Children

5 Ways Journaling Can Decrease Anxiety in Children

When one is experiencing anxiety they are anticipating something they think will happen in the future, and for children this emotion can manifest in behaviours such as: clinging, startling easily, crying or having tantrums, sleeping poorly, and having headaches or stomach aches, as outlined by Harvard Health Publishing.


1 In the United States it is estimated that 9.4% of children aged 3-17 suffer from anxiety. This percentage might not seem too high, yet it amounts to roughly 5.8 million children in the United States alone. Furthermore, anxiety is one of the most commonly diagnosed mental disorders in children, according to the Center for Disease Control and Prevention.

Feeling anxious is something that can happen to anyone at any point in their life; what’s important is how one handles these often overwhelming emotions.

At Journali we recognise the importance of tackling anxiety while children are young, instilling healthy habits of reflection that can calm one’s emotional landscape and instill confidence in their decision making.

Checkout 5 ways that journaling can help your child tackle their anxiety today!

#1 Brings them into the present moment

Anxiety only exists in the future, since it is an anticipated outcome. In order to step out of the anxious mindset, children must be brought into the present moment. Journaling is a simple, consistent, and effective way to bring your child into the present with the power of a pen.

#2 Inspires Reflection

When children are invited into the present through the activity of journaling, it allows them to connect with their thoughts, feelings, and sensations that are here and now. Journaling can open a doorway to understanding one’s own emotions, asking questions like “Why do I feel anxious? Where is this emotion coming from? What am I worried about for the future?”

#3 Encourages Reframing & Rethinking

The process of journaling gives a child space to think, and rethink. A personal journal offers a blank canvas for one to reframe their approach to friendships, relationships, experiences, or situations. Ultimately, this blank canvas provides a space to calm and release anxiety.

#4 Offers a Plan

A personal journal also offers a space to create a plan for how to handle future situations with friends, family, or difficult experiences—cutting down on the amount of “unknowns” and creating some sense of certainty that can put a child’s anxious mind to rest. Sitting down with their Journali, children can create a strategy for future anxious moments; whether that’s a list of activities that calms them down, a list of their favorite soothing songs, or a hand drawn picture that reminds them of a peaceful moment.

#5 Allows Room for Expression

Journali is the perfect outlet for all emotions, and encourages children to move through their feelings, rather than bury them deep inside (where they often surface as behaviour issues). Children will never feel alone in their emotions if they have a place to express them—making Journali a foundational pillar for health and well-being.

Ready to put the benefits of journaling to the test? Get yourself a Journali and join us in our mission to end the age of anxiety.





Harvard Health Publishing

Bitsko RH, Claussen AH, Lichtstein J, Black LJ, Everett Jones S, Danielson MD, Hoenig JM, Davis Jack SP, Brody DJ, Gyawali S, Maenner MM, Warner M, Holland KM, Perou R, Crosby AE, Blumberg SJ, Avenevoli S, Kaminski JW, Ghandour RM. Surveillance of Children’s Mental Health – United States, 2013 – 2019 MMWR, , 2022 / 71(Suppl-2);1–42. [Read article]

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