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Embracing Emotional Freedom: The Power of Journalling Your Fears

Journal your fears

Journalling is an acknowledged practice to promote self-reflection and mental well-being. While journals for expressing gratitude, documenting daily experiences, and setting goals are widely used, fear journalling is a less-known, equally effective practice. If you feel stuck, need to organise your mind and find relief in putting thoughts on paper, adding a 'fear journal' to your writing collection can be a transformative and empowering step.

Understanding Fear as a Natural Response

Fear is an instinctive response to challenges, uncertainties, or threats, and a healthy level of fear is a useful protective mechanism. However, excessive or irrational fear limits us from enjoying life thoroughly and leads to unpleasant consequences. 

Leaving emotions untold gives them power; taking the time to make sense of those stories is vital. Face them to tame them!

Fear journalling provides a structured tool to confront and process challenging emotions. Your fears tell stories about your conscious and subconscious memories from ancient experiences or your past. 

Fears can be distinguished between innate and learned. Innate fear is an instinctive response, like avoiding unknown dark places. Learned fear arises from lived negative experiences.


Fears kill all dreams

One of the greatest discoveries a man makes, one of his great surprises,

is to find he can do what he was afraid he couldn't do.

Henry Ford


Acknowledge and Naming Your Fears

To facilitate the exploration, below are the most common fears; feel free to modify this list according to your needs. Pick the ones that apply to you and jot them down. Fear of:

  • Inadequacy

  • Failure

  • Rejection

  • Missing out on something

  • Change

  • Being judged

  • Being stuck

  • Getting hurt

  • Uncertainty

  • Loneliness

The Power of Journalling Your Fears

  1. Identification and Acknowledgment: Recognising and writing down your fears allows you to identify and acknowledge them on a conscious level. This initial step is crucial for exploring causes and triggers.

  2. Organising Thoughts: Just like traditional journalling helps organise thoughts and emotions, fear journalling brings clarity to your apprehensions, making them more manageable.

  3. Reducing Negative Impact: Fear can have a paralysing effect on our lives. By putting fears on paper, you create the distance needed to analyse them objectively.

  4. Uncover Patterns: Regular fear journalling enables you to identify recurring patterns or themes in your fears, providing valuable insights.

  5. Facilitating Problem Solving: Once fears are laid out, it becomes easier to create strategies for overcoming them. Fear journalling empowers you to brainstorm solutions, set realistic goals, and track your progress over time.


Each of us must confront our own fears

Each of us must confront our own fears, must come face to face with them.

How we handle our fears will determine where we go with the rest of our lives. 

To experience adventure or to be limited by the fear of it.

Judy Blume


First Steps to Unleashing Your Authentic Self

Splitting your fears into smaller pieces and challenging unhealthy beliefs allows your mind to open up to alternative perspectives, promoting a more coherent story.

Choose a Dedicated Time:

Set aside a specific time each day or week for fear journalling. Consistency is key to making this practice a habit.

Create a Safe Space:

Find a quiet and comfortable space to express your fears without judgment. This could be a physical location or a designated section in your existing journal.

Be creative:

Enhance your fear journalling experience by incorporating images or drawings to visually articulate your emotions and thoughts, giving your fears a different perspective.

Be Honest and Open:

Try to be honest and open about your feelings. Avoid censoring yourself, allowing the raw emotions to flow onto the pages. Allow fears to surface and give them a name.

What are your fears trying to protect you from?

While reflecting on fears, consider them coping mechanisms. This proactive approach transforms fear jo into a tool for personal growth and resilience. It's time to challenge unhelpful stories embedded in your beliefs.


Free to be your authentic self

Nothing in life is to be feared. It is only to be understood.

Marie Curie


Final Thoughts

Fear journalling is a valuable technique. Widen your view and explore new information. From now on, there will be room for healthier thoughts, feelings, and behaviours. The space between you and your problem allows you to examine and determine what is helpful and what is not.

When unpleasant feelings sit too long, it's time to reach out. Remember that you don't have to face everything alone and find someone you trust to talk to.

When you need someone to talk to, a helpline, a support group, your GP or a counsellor can make the difference and offer support.


Subscribe to this website and get 15 minutes of free online consultations. 


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