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5 Easy and Effective Ways to Reduce Anxiety With Creative Writing

ByMaria Cecilia Saba
5 Easy and Effective Ways to Reduce Anxiety with Creative Writing
This article will walk you through easy and effective ways to reduce anxiety by cultivating curiosity and creativity with expressive and creative writing.

Feeling anxious and overwhelmed can be really challenging. If this is you right now, take a deep breath: you are not alone. We all experience anxiety and fear in our daily lives. That sense of tension, nervousness and worry is just our body’s natural response to a perceived threat. It can be triggered by anything, from disagreeing with loved ones to an upcoming final exam.

Instead of trying to suppress our anxious thoughts and feelings, the best thing we can do is acknowledge them and approach them with curiosity. Learning how to be accepting and curious about our difficult emotions helps us know ourselves better and take effective actions toward managing our symptoms of anxiety.

In this article, I’ll share with you 5 easy and effective ways to reduce anxiety with expressive and creative writing. These activities offer healthy ways to cope with stress and promote emotional well-being, so let’s dive in and discover the power of curiosity and creative expression in relieving anxiety.

Affiliate Disclaimer: Just so you know, the following content may include some affiliate links. I may receive affiliate compensation for some of the links below, at no cost to you, if you decide to make a purchase. I appreciate your support!

The role of curiosity and creativity in managing anxiety

A common symptom of anxiety is discomfort with the unknown. When we are anxious, we often experience fear about possible situations that might affect us negatively. However, our brain can’t always distinguish between actual threats and imaginary threats. This is why curiosity and creativity are so helpful: By approaching our anxious thoughts and fears with curiosity, we open ourselves up to exploring them.

Creativity is very helpful in reducing anxiety and negative thoughts because it allows for self-expression and exploration of emotions. By channelling your anxiety, sadness, anger or fear into a creative outlet, you can gain a better understanding of your feelings and experience a release of pent-up tension.

Creative activities are powerful ways to reduce anxiety because they keep you actively engaged in a task, limiting the time you spend on passive activities and pulling your attention away from ruminating thoughts and overwhelming feelings. By immersing yourself in a creative project, you enter a state of focus and flow where worries fade away as you fully connect with the present moment.

Lastly, as many creative activities can be practiced collectively, they can also help to build community, alleviating loneliness and isolation. Through exploration, experimentation, playfulness and flow, creative activities can even improve how your brain works.

What are some creative ways to reduce anxiety?

Anxiety manifests differently for different people, so there’s no single way of reducing its symptoms. Usually, it’s the combination of physical activity, mindfulness meditation, creativity and play that bring the most benefits. For example, doing yoga, playing an instrument and spending time in nature might be very effective ways to reduce anxiety for some people.

Personally, I find expressive writing, going on photo walks, and singing helps me deal with anxiety during stressful times and reconnect to the present moment. Whatever the method, it’s important to remember that managing anxiety is a process, but you can become better at regulating your emotions with the right tools and support.

This article is the first in a series focused on managing anxiety by engaging in various forms of creative activities, including making art, playing music, dancing, playing games, going on sound walks, and spending time in nature. Check out these other articles and build up your creative toolkit to reduce anxiety!

Before you get started

  • Yes, you are creative: We are all born with creative energy. We just need to give ourselves permission to cultivate our creativity.
  • No, you don’t have to be a good writer: Anyone can engage in these activities and enjoy their benefits.
  • Make a date with yourself: Set aside some “me-time” to explore your preferred writing activities. It could be as little as 20 minutes. Try to minimize distractions, like social media and notifications, so you can fully focus on the task and enter a state of flow.
  • Practice, not perfection: Don’t worry if your inner critic pops up and starts judging your writing. Kindly remind your critic that you are in a safe space and that you don’t need their feedback right now. The goal of these writing activities is not to produce a best-seller. The objective is to express and explore your thoughts and feelings and immerse yourself in the creative process. That’s where the magic happens.
  • Be consistent: The best way to reap the long-term benefits of writing is by practicing it regularly!

Stream-of-Consciousness Writing: Offload your worries

“Stream of consciousness” is a type of expressive writing where we let ideas flow, unedited and uninterrupted, from our mind to the page. The goal is to write whatever comes into your mind, unfiltered. A 2017 study showed that offloading your worries through expressive writing can free up your working memory, helping you focus on the things that matter. In fact, just a few minutes of free-flowing self-expression each day can help release stress, gain clarity and perspective, and lead to significant psychological benefits.

So, how does stream-of-consciousness writing work? Just follow these steps:

  1. Find a quiet space where you can be comfortable and alone with your thoughts. I like to write on my balcony, overlooking a beautiful tree right outside my building.
  2. Grab pen and paper. Don’t do this on your computer or phone. The magic is in the physical mind-to-hand connection.
  3. Give yourself a target. I usually aim to write two pages per day (30 minutes in total).
  4. Let your thoughts flow freely onto the page. Without overthinking it, write whatever comes up for you right at this moment. If you don’t know where to start, here’s an easy prompt: How am I feeling right now?
  5. Try not to filter out any thoughts or feelings. Nothing is too small, silly, dark, or shallow to write about. In fact, try to describe your thoughts, feelings and memories in as much detail as possible.
  6. Don’t worry about grammar, punctuation, or making it perfect. This is a safe space to release your worries and emotions without judgment. No one will see your writing except for you.
  7. Hot tip: If you run out of things to say before time runs out, describe your surroundings until another thought or feeling comes to mind. This will help you keep momentum and ground you to the present moment.

Make this a daily ritual, and you’ll see transformative benefits. Expressive writing is an accessible pathway to a clearer and stronger sense of self.

*This book has been so helpful in reigniting my own creative practice and helping me write again. Start by committing yourself to writing the Morning Pages, going on your Artist Date, and engaging in the weekly exercises. You’ll see your creative energy start flowing in unexpected ways!

There are many videos online reviewing and testing Julia Cameron’s The Artist’s Way. I recommend listening to this thoughtful conversation with Elizabeth Gilbert (Eat, Pray, Love). “Elizabeth Gilbert and Julia Cameron On Creative Motivation, Personal Success and the Artist’s Way” | How To Academy Mindset

Journaling: Explore your thoughts and feelings

Journaling gives you a safe space to express your innermost thoughts and feelings. It allows you to engage your creativity and curiosity as you reflect on negative experiences. When you reflect on your struggles from a place of curiosity, you create some distance between yourself and your struggles. This makes it easier for you to step back and examine the difficult emotions that rise up, such as anxiety and fear, and engage your creativity as you process them in writing.

In a 2019 study, participants who explored traumatic experiences through a six-week expressive writing course showed increased resilience and decreased depressive symptoms, perceived stress, and rumination.

Unlike stream-of-consciousness writing, journaling works best when you intentionally reflect on your experiences and get curious about your feelings. Check out these helpful reflection prompts to get the most out of your journaling practice:

  • What have I been feeling lately?
  • Has anything been bothering me recently?
  • What am I most grateful for today?
  • What is my biggest priority right now?
  • What am I most excited about lately?
  • What would I like to learn?

Remember to always check in with yourself before, during and after writing about traumatic memories. If you feel that the emotions are becoming too overwhelming and you catch yourself getting agitated, please stop writing. Practice deep breathing exercises and ground yourself again in the present moment.

Photo by Binti Malu

Poetry: Express complex emotions

Poetry writing is a highly creative way to express yourself and release bottled-up feelings. While journaling and stream-of-consciousness writing tend to express what’s on our minds, poetry aims to express what’s on our hearts. Poetry asks us to be vulnerable: we must engage all five senses and allow emotions to take over. The best poems often have a powerful feeling, image, or event at their core.

When writing poetry, we engage our creativity and imagination in playful ways as we use descriptive language, metaphors and imagery to weave emotions, senses and experiences together. Poetry also challenges us to be intentional about the words we use, which invites us to think carefully about what we wish to convey. Expressing ourselves through poetry can provide a feeling of catharsis, which can help reduce anxiety symptoms. So, let your creativity flow freely and allow your words to paint vivid pictures to convey what’s deep in your heart.

One of my favourite poetry slams. Parent warning: Adult Language!
Dear Ursula, performed by Melissa May | Button Poetry

Storytelling: Rethink your personal narrative

Storytelling is a creative way to think about our life stories and can be very helpful in calming symptoms of anxiety. Through storytelling, we can engage our creativity to imagine new ways of telling our personal narratives and overcome problematic stories that hold us back. By challenging limiting beliefs, considering different viewpoints and finding positive meaning in our personal stories, we can change how we see ourselves, develop a sense of empowerment and improve our mental health. A 2018 study with teens showed that adapting our personal narratives in response to successes and failures can increase our ability to overcome challenges.

Telling your life story as a short fiction can also be a very creative way of seeing yourself from a distance and approaching your life story from a place of curiosity. This allows you to engage your creativity and imagination, providing a helpful distraction from the stresses of everyday life.

“The difference between despair and hope often boils down to different ways of telling stories from the same set of facts. Some of the art of living means learning how to tell the story of our lives back to ourselves.” How to Narrate Your Life Story | The School of Life

Comics and Graphic Memoirs: Add visuals to your story

Creating comics or graphic memoirs is an exciting way to express yourself creatively. This medium combines storytelling with captivating visuals, offering a unique and engaging way to express complex ideas and emotions. With a wide range of art styles to experiment with, you can create visually appealing narratives that captivate your audience. Comics provide a platform to explore personal experiences or social issues, allowing you to connect with others on a profound level. So grab a pen or a marker and start weaving together words and images to bring your stories to life.

“The Talk:” New Graphic Memoir Explores Growing Up Black in America | Amanpour and Company

Take a class: Polish your writing skills and build community

Learning new skills can be a fun and exciting way to stimulate your mind, boost your confidence, and connect with people who share your creative interests. Learning something new expands your horizons and helps you uncover hidden talents and passions. Taking a class on a topic you’re interested in can be very fulfilling, allowing you to experience personal growth and a sense of accomplishment. It’s also a great way to build community, grow new support systems and fight isolation.

Some recommended courses and writing groups in Vancouver, BC:

Conclusion

Finding creative outlets to relieve anxiety can powerfully impact your mental well-being and improve your quality of life. Engaging in expressive and creative writing can help offload your emotions, process your thoughts, distract your mind, and find a sense of calm and joy. Remember, you don’t have to be an expert or produce masterpieces; the process itself is therapeutic. So don’t be afraid to explore different avenues and find what resonates with you. Embrace creativity as a tool to navigate through anxious moments and cultivate a happier, more fulfilled life. 

When it comes to relieving anxiety, it’s also really important to adopt a comprehensive approach:

  • Mindfulness practices and deep breathing exercises are effective ways to calm your nervous system.
  • Consider incorporating aromatherapy into your routine by using essential oils or scented candles to create a soothing environment.
  • Regular exercise is a great complement to your writing practice. Just walking 30 minutes a day helps release endorphins, which can improve your overall mood.
  • Spending time with people you love is super important for your overall mental health. If you’re feeling isolated from friends or family members, connecting with others through shared interests (in a writing group or a creative writing class) is a great way to develop new social support systems and build community.
  • Small but powerful lifestyle changes, like prioritizing sleep and reducing caffeine, can do wonders to regulate your nervous system and promote a healthy mental state.
  • Lastly, if you find that your anxiety is becoming overwhelming, it may be beneficial to seek professional help from a physician or therapist.

Start incorporating these expressive and creative writing practices into your routine today and experience the positive impact on your mental health. Wishing you all the best, and see you in the next post!

Disclaimer: The contents of this website, such as text, videos, images, and other material, are for informational purposes only. I am not a mental health professional. The content I share is based on personal experience and research, and is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your condition. Never disregard professional advice or delay in seeking it because of something you have read on my website.

Maria Cecilia is an educator, artist, curator, program manager, and life-long learner working in the intersections of arts/design/media education and community engagement.