A Gentle Practice for Easing Anxiety

Anxiety is Completely Normal!

Anxiety is a normal state we all experience, both children and adults, and it’s usually temporary. It’s a vague sense of worry or unease in situations we perceive as threatening. However, if anxiety starts to increase in more and more situations, affecting our well-being, sleep, or health, it may be wise to pause and assess our stress levels, making changes to reduce stress and anxiety before panic attacks or serious physical symptoms arise.

Of course, intense anxiety—especially if accompanied by panic attacks, compulsions, severe social anxiety, or a generalized sense of fear—may require professional help. For most of us, though, the early signs of growing anxiety should remind us of the importance of self-care. I’ll come back to this, but the New Creative Journal™ method offers a simple and accessible way to calm the mind and find ease in the face of anxiety.

Am I Taking Care of Myself?

It can be helpful to review the following questions with kindness and see which might need your attention:

• Is what I’m eating (and drinking) good for me right now?
• Am I getting enough sleep, or are screens stealing my rest?
• Do I get some exercise each day? Even a short walk can help.
• Do I have a practice that helps me slow down—stretching, breathing, meditation, yoga?
• Does my schedule allow me to breathe, or am I doing too much?
• Have I been under intense stress lately? Do I need a gentler pace?
• Am I spending time on what matters to me—or only on what matters to others?
• Can I be honest with my loved ones about what I’m going through?
• Do I have a space to express my feelings—in words, a journal, or conversation?

Creative Expression, a Path to Well-being

As I’ve often shared, studies, notably by James Pennebaker, have shown the therapeutic benefits of writing about emotional experiences for both physical and psychological health, even reducing stress and boosting immunity.

The New Creative Journal™, beyond being a space for writing, becomes—through drawing and collage—a creative, metaphorical space that helps us make connections, gain self-understanding, and shed new light on our lives and choices.
One of the strengths of this approach is how it allows us to step back from what we’re experiencing.

I also believe anxiety often stems from getting stuck in an unpleasant state or emotion. What helps me tremendously is reminding myself, when I’m anxious, that emotions are temporary. I try to accept the feeling when it arises, welcome it, and after recognizing it for what it is—and perhaps connecting it to emotions I may have experienced as a child—let it pass.

Of course, writing in a journal is one way to do this, but many other avenues exist for processing and releasing emotions, such as singing, dancing, or meditating in nature.

A 5-Step Process

Here’s one way to care for your emotions or anxiety using the New Creative Journal™. This is the core technique I present in the video linked below, summarized in five simple steps:

1 – WELCOMING THE EMOTION
Open my journal, which welcomes my emotion like the arms of a loving parent. Breathe, notice what I’m feeling, and create space for it to be expressed.  

2- EXPRESS
Release the emotional charge through drawing, colors, and shapes that come to mind, in a raw, spontaneous way.

3 – RELATING TO THE DRAWING
What does this page evoke for me? Jot down keywords about the images and start connecting with them. What are they telling me?

4 – GAIN PERSPECTIVE
Step back, take a bird’s-eye view, and create distance. Dialogue with a wise inner figure or add an image that offers new insight.

5 – SOOTHING THE EMOTION
If needed, rework the page, soften it, or adjust something for comfort.

A Tool to Incorporate into Your Daily Life

I hope these ideas inspire you. The New Creative Journal is, in my experience, a powerful tool for managing anxiety and regaining emotional balance. Regular practice is key. By weaving this into your daily routine, you can transform moments of stress into opportunities for growth and creativity.

Anne-Marie