7 Ways The Anxiety Journal Might Just Change Your Life

Journaling is one of those concepts that seems too simple to make a difference. That’s what I thought when I first started journaling, but things started to change subconsciously. It was like I was creating the script for my own life. The things I wrote about started showing up. 

This is why I’ve created The Anxiety Journal. I wanted to apply the profound power of journaling to the problem of anxiety.

People describe focused journaling as ‘magic’. But it’s not magic. Focused journaling works for a few simple reasons. Let’s look at those reasons: 

  1. Accountability - When you write down what you want you cement those desires into your consciousness. But building habits takes time. Completing the daily activities in this journal will have a direct impact on your results. Keep leaning in and believe in the process even when it feels difficult or seems like it isn’t working. Doing the journal daily keeps you accountable to the process.

  2. Support - We need support when suffering anxiety — even when we don’t believe in ourselves. This journal will support and inspire you to ask for more in your own life. Using this journal daily means investing in YOU daily. 

  3. Inspiration - As one of my mentors, Philip McKernan, says, “You can’t motivate people to do anything, but you can inspire them.” The quotes and stories in this journal are designed to inspire. They will provide a lighthouse to show you the way. 

  4. Growth - Lao Tzu said, “The journey of a thousand miles begins with a single step.” Each day and week the journal will assist you in making small incremental steps to improve your life. You will grow if you continue to do the work. 

  5. Community - You are not alone. By using this journal you’ll be joining a community that wants to recover. Our goal isn’t to support you to cope — it’s to help you change. You can also join the conversation online for more conversation and accountability. 

  6. Confidence - Anxiety sucks the confidence out of us and makes us feel weak. Our self-esteem takes a beating and survival feels like an accomplishment. By investing in yourself daily and with the help of this journal your confidence will grow. From a tiny seed your confidence will grow.

  7. Alignment - The tools in this journal will get you moving in the right direction. When a car has worn-out tires and damaged suspension , the steering wheel begins to shake. Anxiety is your shaky steering wheel — it’s a reflection of being out of alignment. Your cause may be a job, a relationship, location, self-awareness, or something else.. If any of these things are out of alignment, your shaky steering wheel of anxiety (and often panic) will show up.

    Fix the alignment, fix the anxiety. 

    So get ready to LEAN IN so you can have Less Anxiety, More Life.

Here is an image that was recently posted in our facebook group with the note “Tim JP Collins I just started my fourth Anxiety Journal”

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How does it work?

Being that I’m a podcaster - I made a podcast episode about the power of journaling (TAP 251 - The Ultimate Guide to Journaling) that you can listen to by clicking the button below. I introduce how journaling works overall, but if you want to skip ahead to specifically how The Anxiety Journal works, go to 11 mins in

Here is an example page, each page includes a different quote and a beautiful doodle (they were all hand drawn by Bernice a listener of The Anxiety Podcast!)

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The Cheapest and Best Therapy You Can Buy

I love counseling and therapy, and think they’re incredibly useful. But if you’re willing to do the work, then Tim’s Anxiety Journal is an amazing tool for dealing with anxiety and stress.

The journal makes it easy and quick to rearrange your perspective on a daily basis. By asking the questions in the journal, you can start to gradually shift your approach to the day and to things that come up.

In the end, it’s a tool. And although there’s a great section at the beginning that describes the approach, it’s really the work of completing the journal every day that will make the biggest difference in your life. Still, this journal is worth the price and the 5 stars, because it organizes that daily work in an easy and effective way and makes the journey that much easier.
— Jeremy Hendon

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Why This Journal? Why now?

Where were you when you finally realized you needed to do something about anxiety?

I was giving a presentation to a room full of people while on a business trip to the UK. It was my first true panic attack. I forgot what I was trying to say. My throat closed. I sweat rivers. And I actually walked out of a room while a bunch of people watched me attempt to give a presentation.

If you’ve ever seen the film 8 Mile where Eminem chokes on stage and leaves then you know how I felt. That’s exactly what happened to me. It was like the most embarrassing event of my life.

I had some anxious moments in my childhood, but it picked up steam during my corporate years in my early 20s and peaked with my presentation melt down.

There were plenty of warning signs — like the time I sweat all the way through my suit during a job interview, or the time my throat closed up when my boss called me to have a simple conversation about some account detail.

  • Looking back now, I know I had created the perfect storm:

  • Lots of travel away from family

  • Drinking alcohol in excess and too often

  • Staying up late and then waking myself up with gallons of coffee

  • A number of years of abusing my body with bad food and little exercise

  • Working in a meaningless job

That night I thought about killing myself, as the shame and embarrassment of my new found anxiety started to eat away at my ego. 

On return to Canada I went to the doctor, as I wanted to be FIXED immediately. I did what most everyone would do, but what I’ve come to learn is there is no quick fix to anxiety, no miracle pills or potions that make everything alright.

But I didn’t realize that yet. The doctor prescribed me anti-depressants and I dutifully took them.

My anxiety persisted. Sometimes it faded a bit and other times it surged. I went to see a psychologist to talk it out, but believe it or not I felt like I was being judged and that they didn’t really understand.

But I continued to have panic attacks at work, sometimes publicly, sometimes with my office door closed. 

I was anxious all the time. It thrived because I was trying desperately to hide it. 

It wasn’t until I finally started to open up and share my vulnerability that I got insight I’d never considered before. 

Maybe my lifestyle was contributing to my anxiety?

I was forced to take a long look at my life and what I’d created to see if it was serving me still. 

An amazing thing happened when I started leaning into my anxiety rather than running away from it. I started to get better. 

Starting with meditation and exercise I got the momentum to start making bigger life shifts. There are no immediate fixes but I discovered that it was possible to live a life not controlled by anxiety. 

I decided that I was not willing to cope with Anxiety. Yes it might always be in my life but it wasn’t going to run my life. I run my life now.

Do you find yourself avoiding certain situations because of your anxiety?

Are you constantly concerned about what others think of you and that in itself sets off your anxiety even more? 

Do you feel like even though you’re coping with anxiety from time to time, you’re never really escaping its clutches?

If you said yes to any of these things I urge you to join me in mastering your anxiety and living a full life.

The lessons you’ll read about and the techniques you’ll practice in this journal will make a huge difference in your life. These are the exact methods I’ve used to first manage and eventually overcome anxiety in my life. 

These days I still have anxious moments. Who doesn’t? But the overwhelming fear and panic is gone from my life. By using the techniques and practices in this journal you can walk the same path of an anxiety free life.

Less Anxiety. More Life. 


I’ve bought my fair share of books over the years on anxiety, depression, CBT, etc. Not many of them touched on journaling and even less were designed as a journal to write into daily!

That’s what I love about this book. Tim JP Collins gives me the opportunity to not only journal, but through quirky quotes, illustrations and clean layout, entices me to keep journaling daily.

I love how it’s all spun in a positive way too! Anxiety sufferers can be so hard on themselves. I can’t think of a better way to practise gratitude and awareness than to get up each morning and write in The Anxiety Journal.

I highly recommend this journal to anyone, anxiety sufferer or otherwise. After all, attitude is gratitude. Well done Tim. This is the start of something fantastic for me (and many others I hope).
— BerryMc - Amazon


A Guide to Your Daily Journal 

The Basic Structure

The first thing you need to know is that the journal is split into two sections — morning and evening.

You will fill in the morning section the moment you wake up, and you will do the evening section just before you get snuggled into bed at night.

The Habit Trick of Champions

People get busy and it’s way too easy to forget to write in your journal every morning and evening. It will simply slip our mind unless we do this one simple trick: leave the journal on your bedside table along with a pen. 

This takes advantage of the principle of association (triggers). You will begin to associate getting out of and into bed with the journal since it’s right there to remind you. 

The journal only takes a couple of minutes each time, so by reminding yourself with its physical presence you’re creating a pattern in your mind that tells you, “This is easy and it works,” which will make you do it even more.

It’s vital to do this because at the beginning the journal only works subconsciously. You won’t necessarily notice how the daily practice is changing you at first, but eventually it will become obvious.


It’s so key to have an attitude of gratitude, which helps us see the best.

I’m not talking about being delusional. Being realistic is great too, but most anxiety sufferers aren’t realistic. We have an overactive fear system and tend to see dangers where none exist.

The science of positive psychology proves that we get more of what we focus on. By being grateful first thing in the morning we increase our likelihood of more of the good stuff showing up throughout the day. 

When anxious we dwell on worse case scenarios, which is the opposite of gratitude. This exercise allows us to start each day with appreciation for what we have, right now. 

By bringing in gratitude we crowd out many of the bad thoughts that are swimming around in our heads. We consciously choose the good.

You can have gratitude for big things like your life partner or financial stability all the way down to the little things like the nice cup of tea you’re currently enjoying (tea is often in my list).

You don’t have to choose three unique gratitude points every day, but I do ask you to sit and consider what’s coming up for you in that moment. 

If you’re leaning towards something you’ve written often, think about what else is going on in your life that you can celebrate. You’ll be pleasantly surprised how the diversity adds to your growing good feeling.

  • Practicing regular gratitude provides enormous benefits:

  • Increased self esteem and confidence

  • Decreased anxiety, stress, tension

  • Stronger immune systems and lower blood pressure

  • Feeling less lonely and isolated

  • Improved physical and mental health

  • Makes us more social

  • Makes us more likely to exercise

  • Increases quality of sleep

  • Makes us more optimistic

  • Reduces materialism

The Anxiety Journal really brings out the positives in your life.

I’ve had anxiety for over 20 years and have been on and off antidepressants. As of a year ago, my medication that had worked so perfectly for the last 9 years decided to stop. So, for the last year I’ve done the increase, decrease, augment, titration, wean game of RX....feverishly trying to find “me” again. The results have had minimal success. (2016 has been pretty debilitating with 24/7 anxiety).

During the midst of the mayhem, I found The Anxiety Podcast. It was then that I started listening to Tim’s podcast while on my treadmill dutifully trying to nip the adrenaline coursing through my veins. What he was saying made sense. I needed to stop fearing the sensations by, as he calls it, “LEAN IN”. I needed to accept the feelings, feel them and be okay that they are there. Instead of dwelling on every little sensation which would snowball into more adrenaline and, for me, apprehension and a lot of avoidance behavior, I needed to give up the fight. By giving up that fight and just embracing, I am diffusing the anxiety monster. (I’m clawing my way back tooth and nail. I am not there, yet, but I will be!)

The other important piece of the puzzle... The Anxiety Journal. Tim’s Journal has allowed me to stop, reflect and search for what’s important in my life.

2015 was a great year up until that December. I have a wonderful, beautiful family and a fun, part time job as a group ex instructor and personal trainer. But, that year, I was doing way too much. I was always in a rush from point A to point B, I was taking on more responsibilities (when my first priority was family), I was worried about money, worried about my family, etc. Not to mention we took a big family vacation overseas. (Btw... your body doesn’t know the difference between good and bad “adrenaline”). I was also training for my 33rd marathon when debilitating anxiety stopped me in my tracks!

This is where Tim’s Anxiety Journal helps...

After reflecting on what took place in 2015, I realize now that I never stopped to take in what was going on around me to really, truly be grateful. Yeah, in my line of work it would be considered “nurturing”, “taking time for myself”, but it really wasn’t. It was still “work” and became a “workout obligation”. Sure, I still loved running, but I had TWO panic attacks during a long training run and one DURING a marathon at mile 18. (That’s NOT nurturing). Needless to say, I was stuck in autopilot. I never even slowed down long enough to think of what made my day great or what would make tomorrow even better. It’s really sad to think of it that way now. As I’m writing this, I’m realizing more and more how I should truly be grateful for my anxiety.

The Anxiety Journal isn’t a quick fix (I’m still working on me), but it’s a great tool in your toolbox! Layer by layer I’m realizing that the less power I give anxiety, by just allowing, the less it comes knocking. This journal allows me quiet time to really think and write about what’s around me, what is good, what my possibilities are, ways to have compassion for myself as well as my utmost desires.

I’m moving on with my life regardless if anxiety is there. (Tim’s advice is really helping!) I refuse to give in and give up. I’ve got more marathons in my future, I know it! I will get there!
— Crystal - Amazon