Category: depression

Journaling to Reduce Anxiety

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Journaling may whisk your worries away. Keeping a journal has many health benefits, and according to research it is a highly effective technique for managing stress and anxiety.

Studies also show that journaling can help boost self-confidence, improve mood, relieve depression and improve focus, further reducing your anxiety. There are no rules to journaling. You can write freely or use journal prompts for anxiety.

Research shows that journaling can help

  • Boost mood
  • Release negative thoughts
  • Reduce stress
  • Reduce chronic worrying
  • Release pent-up feelings
  • Induce better sleep
  • Enhance self-awareness of anxiety
  • Help with depression
  • Increase productivity
  • Boost memory and comprehension
  • Help achieving goals
  • Strengthen self-discipline 

Journal Prompts for Anxiety (as taken from a UMN Center for Spirituality & Healing class group work):

  1. What do you feel most anxious about and why?
  2. What 3 positive things have happened to you today?
  3. What are today’s worries?
  4. What are 3 things that you are most afraid of and the reasons why.
  5. What is your dream job?
  6. Write about 5 occasions in your life when you were truly happy?
  7. Write about what you have learned from a past failure.
  8. What strategies have you used to help you cope with anxiety?
  9. Make a list of situations when you are anxious.
  10. What triggers your anxiety or makes your anxiety worse?
  11. Write a letter to a person that caused you pain explaining that you forgive them.
  12. Write about the 3 lessons you have been given by your anxiety.
  13. Is there a situation or person that you need to let go of? Write your reasons for holding on.
  14. Make a list of all the things that you are grateful for in your life.
  15. Take a moment to imagine your life without anxiety. What would you be doing in this life?
  16. Write down at least 10 things that always make you smile.
  17. What are your greatest qualities?
  18. If you could meet anyone in the world who would that be and why?
  19. If you could travel anywhere, where would that be?
  20. Choose a fear that you would like to overcome and write a list of ways how you could overcome this fear.
  21. Describe your biggest accomplishments.
  22. Make a list of things that you like and don’t like about your body. Next to each item write a reason why.
  23. Write down all the people with whom you have a good relationship with and the reasons why.
  24. Think about people who you have a bad relationship with. Make a list of these people and the reasons why. Also, write next to each person why they are still in your life.
  25. Write down your most re-occurring negative thoughts and the reasons why they keep repeating.
  26. What brings you peace and why?
  27. Make a list of 3 things that you want to change about yourself. Then write action points on how you could accomplish this.
  28. Where do you feel the safest and the reasons why?
  29. Who loves you truly for who you are?
  30. Write about what you look forward to every day and the reasons why.

Book review: Faking Normal by Courtney C. Stevens

HarperTeen, an imprint of HarperCollins Publishers, 2014

For most people, life can be divided into parts, like the beginning, middle, and end of a story. For this YA novel sixteen-year-old Alexi Littrell and Bodee Lennox, there are only before and after.

Before, Alexi and Bodee were relative strangers, brought together only by locker proximity and coincidence, a world of differences between them. Bodee was known more simply the Kool-Aid Kid, an unassuming oddball with weird hair who was the object of ridicule and scorn amongst his peers. Alexi was known more simply a shy, ordinary teenage girl who liked spending time with her best friends.

After, the two teenagers are dealing with psychological trauma far beyond their sixteen years. For Bodee, this means attempting to escape the violent legacy of his murderous father, who killed his mother in a devastating incident of domestic violence. For Alexi, only the self-inflicted scars on her neck give away the sign that someone close to her did something terrible to her. Now she is faking normal and dealing with the crippling aftermath of her rape and betrayal at the hands of someone she trusted. Alexi’s secret is killing her on the inside. In order to cope with the internal pain, she engages in various rituals, including self-mutilation, and she still gets up every morning and pretends like everything is fine. No one in her family notices how much she is suffering every day. Even with all the anxiety building up inside her, she still can keep her family and friends in the dark.

When the Littrells welcome Bodee into their home, Alexi and Bodee form an unlikely bond despite their vastly different backgrounds and upbringings, their reciprocally shared pain forging an indelible link between them. When he moves in with Alexi’s family, he discover the scars on her neck, the ones she inflicts on herself and always tries to hide it. They become friends and help each other to deal with their traumas together. As the two teenagers attempt to seek closure and redefine themselves after all that has happened, Alexi and Bodee may find that there is no greater power than that of love and that there is light to be found at the end of even the darkest of tunnels.

Faking Normal deals with the sexual assault, self-injury, and spousal abuse. It is a story about being honest with yourself and finding courage. It also about understanding that you are never alone, no matter how lonely you feel.

Book review: Therapy by Kathryn Perez

CreateSpace Independent Publishing Platform, 2014

Kathryn Perez created characters for this book that were deep, flawed and in some ways broken. She revealed such effortless depth depicting depression, bullying, and self-harm.

Jessica Alexander, the poet protagonist in this YA novel about mental illness is tormented by high school struggles and suffers from self-mutilation. It’s a story about friendship, self-discovery, redemption that is interspersed with heartache. The trials and tribulations of depression add to the facts that she doesn’t fit in in any high school cliques, or have meaningful friendships. She doesn’t know anything about love or hope and allows boys to use her for sex by being easily accessible attracting ridicule from the popular kids. Deep down, Jessica wants to be loved and has no real family to support her. She’s lost. She uses her body and sex to build her own self confidence and self worth making her unpopular and gets her attacked by her bullies. On one particular beating occasion, Jessica is saved by a popular boy.

So, enter Jace Collins, who is a smart, athletic boy with a heart of gold who protects and stands by Jessica’s side and may have his own dark side which allows him to empathize with victims. like the fact that he lost his younger sister to bullying. While Jace is confident, Jessica has low self-esteem and lacks confidence. Her clinginess may ruin what they’ve found in each other. But Jace really sees her and gets her, so he sets their relationship on the correct path to protect her from the same demise as his younger sister. Their friendship turns into a budding romance, but one final thing will tear them apart for six years where Jessica suffers in silence.

Jessica made decisions because she honestly felt that she was doing the right thing.  Seeing how these decisions impacted her life in the future was often times painful and heartbreaking. It’s a sad journey that teaches us life isn’t easy and that you need to learn from your mistakes. But what if one learns to love oneself? Is there a guiding power that once you become a better person sets you on a path of redemption?

This beautifully written, deep, and emotional tale finds Jessica suffering in silence, and after six years is forced to face her past. When a series of unexpected events arise, will secrets be revealed and will lies become truth? Jace crosses paths with Jessica again in the most unexpected way.  Seeing them as adults, the reader sees that Jace is that guy in school that you never got over, the one who sticks with you through the years wondering what they are up to, always a constant within your heart.  There were so many missed opportunities, so much wasted time, and so much heartache.

Enter Kingsley Arrington who throws the reader for a loop and steals your heart. He comes into Jessica’s life at a time where she was so down on herself and her life. He meets Jessica in therapy. She’s there for cutting, promiscuity, and depression; He is there with a plethora of his own secrets. Kingsley shows her unconditional love, kindness and how to truly live life. Result: love triangle. Who will Jessica choose? All the while battling her depression. Watching Jessica’s journey struggling with mental illness as well as the stigma of the disease is devastating yet beautiful.

Book review: Solitaire by Alice Oseman

HarperTeen, an imprint of HarperCollins Publishers, 2015

This enticing and compelling read is not a quick page-turner but instead delves into depression and how a conformist attitude hurts the victims, perpetrators, even the extremely passive bystanders like the main character, Tori. Individuals who chart their own course (love interest) seeking to change a world deadset on not changing are hurt worst. For Tori, it’s best to view everything as all good and don’t burden anyone which does more harm than good, but Tori isn’t herself as depicted by the previous highly exaggerated letter that’s at odds from who she is now: dulled by lack of not caring.

Mental breakdowns come out of the blue as they do in this book where Tori’s ramblings have no immediate backstory. Tori isn’t judgmental but instead mentally ill. The suicide attempt and self-harm relapse are written well and relatable.

This book doesn’t lend itself to problematic ideas but instead shows a realistic portrayal of mental health issues with the perfect amount of seriousness with a good climax breakdown that is a hopeful but realistic end to this story.

Book review: Saving Francesca by Melina Marchetta

Alfred A. Knopf, 2006

What happens when the backbone of the family suddenly won’t get out of bed, eat, acknowledge her family, doesn’t go to work (which she loves), doesn’t eat, because she vomits everything up, and doesn’t help her family out in any way?

Saving Francesca is an angst-ridden YA novel about a teenage girl struggling to fit in during high school, while experiencing a difficult home life and not knowing where to turn for help. Even though adults attempt to help Francesca, she rejects them because she doesn’t know who to trust. And Francesca’s father won’t get help for her mother because he doesn’t want her on drugs and family expects that the mother will just get over the depression leaving Francesca to worry that her mother may kill herself while she’s at school. As if this isn’t enough for one teenager to handle, Francesca crushes on an arrogant, okay looking guy that she really doesn’t expect the relationship to go long term.

Francesca who is constantly trying to fit in with her deeper, true friends and navigate the shallow cliques at a new school. She’d love to get the old friends back from her previous school. The author gave each character a distinct personality, a history, likes and dislikes, and quirks. It was relatable how challenging it is for Francesa to fit in again. Her mother used to argue about her friends and the fact that Francesca represses parts of herself to fit in.

This well-written quick read focuses on depression, family, self-discovery, friendships, and personal growth and holds your attention to find out what happens to the well-formed characters. It’s a tearjerker that makes the reader upset with the father that continuously shuts Francesca down when she’s trying to help her mother but the blowup at the end of the book is rewarding.

This YA novel reveals how exasperating and devastating depression can be for the sufferer and their loved ones. Depression is sometimes underestimated in severity or downplayed in significance. Depression isn’t just feeling sad or down that can easily be shaken or cured. This story sheds light on the reality of it by showing the dark poignant moments. The author makes it come across as true because of all the pain and anger. Nothing is sugarcoated by a miracle cure. The blanket of depression weighs on them and as readers we can feel their utter anguish and helplessness. I thoroughly enjoyed this painful look at depression and one girls search for a happy ending.

Book review: Finding Audrey by Sophie Kinsella

Delacorte Press, 2015

Fourteen-year-old British teen Audrey is making slow but steady progress dealing with her anxiety disorder, which she developed after a car accident and tremendously difficult bullying. This mysterious altercation(s) with the mean girls at her school has sent her deep into an anxiety spiral so her life has changed dramatically since she has been battling depression and anxiety disorders. She is now always wearing dark sunglasses, unable to leave the house, doesn’t attend school, and has an attack if she talks to anyone besides her family. Audrey records what goes on in her house since she has a very hard time going outside and the drama of her family. Her brother Linus’ friend comes into the picture, and her recovery gains momentum.

This YA romance novel with excellent dialogue was a witty and sassy quick read. It showed us the recovery from mental illness as opposed to the descent into it that many others reveal. Her dysfunctional family provided some comic relief, even though the author kept the mental illness topic gentler and more lightweight than other books on the same subject.

It was a lighthearted, limited angst, ofttimes humorous story about teen life, anxiety, first love, and family love that discussed mental health therapy techniques, but I’d have loved to hear more of the backstory that caused her the issues the book talks about.

Book review: All the Bright Places by Jennifer Niven

Alfred A. Knopf, 2015

Violet and Finch both attend the same high school, and their first encounter takes place atop the Bell Tower, where Violet attempts suicide after surviving a car accident that kills her sister. Finch, a troubled kid with an abusive father, arrives there with the same intention but he saves her. This heartfelt YA fiction is about Violet and Finch’s friendship, love and mental illness. She’s the popular kid and an online blogger; he is the high school weirdo.

Violet struggles with survivor’s guilt and her parents refuse to acknowledge her trauma. Finch is quirky, fun, tortured, misunderstood, poor, easy to pity child bursting with originality, vigor, and enthusiasm. 

Violet and Finch are forced together to work on a school project where they must explore Indiana. Finch, with his carefree, spontaneous attitude, takes the assignment to heart and they set out to find all of the bright places in Indiana. In doing so they explore their relationship.

The book, similar in tone to The Fault in Our Stars, explores falling in love and that same love but fading some months later. The two characters try to fix each other but Violet is filled with regret and Finch is obsessed with death which the novel continuously explores. Ultimately, I agree with one of the reviewer’s blurbs at the front of the book that said something to the effect of this book isn’t meant for those suffering with mental illness but instead their friends.

Book review: A Quiet Kind of Thunder by Sara Barnard

Simon Pulse, 2018

This heartwarming, challenging novel about a girl, without her best friend, that can’t speak and a boy that can’t hear. Steffi has selective mutism and Rhys is deaf; but then the principal puts them together and Steffi crushes deeply. This novel is full of British Sign Language, which appears similar to ASL, starting with the inside of the cover we have the alphabet and the numbers, then every chapter number has its equivalent in the sign language. Even during the story there are lines that explain how to signs specific words in BSL like “thank you” or “I am sorry”. 

The backstory is full of complex families and relationships. She can express herself at 100% only to people she knows pretty well, and she is comfortable with her family or best friends. Tem, a daughter of refugees, who is the opposite of Steffi, is chatty and able to fill all the silence of Steffi. Tem never judges her best friend and never forces her to talk.

Steffi’s brain can pass from a good thing to a disaster quickly. No matter if she has any reason to think about something terrible, which leads to depression, and sometimes it’s really impossible to get out of it. “Panic attacks are a lot like being drunk in some ways, you lose self-control. You cry for seemingly no reason. You deal with the hangover long into the next day.”

Steffi comes from a loving, supportive family, has access to a good therapist, and has a trusted friend at work where Steffi communicates sometimes. This romantic character portrayal with racial diversity is a quick issue driven read. and is a relatable, perfect depiction of anxiety.