How to Express Anxiety

Co-authored by Rebecca Ward, LMFT, SEP, PCC, MA and Janice Tieperman

Last Updated: October 1, 2021 References

If you’re struggling with anxiety, you’re definitely not alone. Anxiety is different for everyone, and can lead to a lot of uncomfortable symptoms like fatigue, an increased heart rate, trouble concentrating, and more.^{[1]
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Research source} Don’t worry. Whether you’re at school, work, or by yourself, there are plenty of quick, easy, and healthy ways to express and cope with your anxiety.

1

Journal your thoughts.

Journaling helps you express your anxiety in a really productive way. Grab a spare notebook and jot down anything that’s on your mind. Regular journaling can help you hone in on your stressors, and may even help you figure out better, healthier ways to manage and cope with your anxiety. Try to journal a little bit every day, even if it’s only for a few minutes.^{[2]
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Trustworthy Source
University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research
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- For example, with enough journaling, you might realize that a certain person at work is stressing you out. With this in mind, you could try spending less time around that person during future workdays.
- You could journal when you first wake up, or right before you head to bed each night.

2

Write and rip up a letter.

Pretend you’re writing to the source of your anxiety. This might be a co-worker, person at school, or any other person who makes you feel anxious. Don’t actually send this letter—instead, write down everything that’s on your mind, including every detail about how this person makes you feel. Put your note aside for a few days, and then rip it into tiny pieces.^{[3]
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- Don’t write out your thoughts on social media. Instead, let your letter be a private outlet where you can express your feelings.

3

Draw a word cloud.

Word clouds help you express your biggest anxiety triggers. Start by sketching out a stick figure or silhouette with a large, empty thought bubble. Then, fill in this thought bubble with big, bold, colorful words that represent your anxiety. Jotting down these words might feel like you’re “dumping” your anxiety onto the paper.^{[4]
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- For example, some stressors might be money, work, health issues, family drama, and not getting enough sleep.

4

Sketch where and how your anxiety is affecting you.

Pinpoint your symptoms with a color-coded self-portrait. Sketch an outline of a person—this will represent you. Then, create a color code for yourself, with different colors representing different physical symptoms and emotions. Color in the outline with these colors to express how your anxiety is really affecting you.^{[5]
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- For example, red might represent pain, yellow could represent tightness, brown could represent a sense of heaviness or dread, and gray might represent mental fogginess. You might color in the arms and shoulders with red, the legs with yellow, the chest with brown, and the head with gray.

5

Exercise frequently.

Exercise helps you express your anxiety in a healthy way. Whenever you’re feeling stressed or a little on edge, go exercise.^{[6]
X
Expert Source

Rebecca Ward, LMFT, SEP, PCC, MA
Licensed Therapist
Expert Interview. 29 May 2020.} You might go for a run, use the elliptical, or take a dip in the pool—whatever you prefer. According to experts, regular exercise can help both lower stress and boost your mood.^{[7]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
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6

Release your emotions in a physical way.

Screaming and punching a pillow are healthy ways to express your anxiety. Find a quiet spot where you won’t be bothered by friends, family members, or other onlookers. Then, let out a big scream or slam your fist into a pillow. These reactions may seem silly or overdramatic, but they can be a really effective, cathartic way to express your anxiety.^{[8]
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- It’s okay to cry! If your anxiety leaves you on the verge of tears, give yourself as much time as you need to cry and process your emotions.

7

Talk to a friend or loved one.

Friends and family can be an important part of your support system. Anxiety is a really scary, alienating issue to deal with, especially if you’re holding all your negative thoughts inside.^{[9]
X
Expert Source

Rebecca Ward, LMFT, SEP, PCC, MA
Licensed Therapist
Expert Interview. 29 May 2020.} Don’t be afraid to ask a trusted friend or relative for guidance and help. They’ll be happy to support you and help you figure out next steps you can take.^{[10]
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Research source}
- You might say something like, “My anxiety is consuming my thoughts, and it’s getting hard for me to focus on my job and studies. I’m not sure how I can work through this.”

8

Join a support group.

Support groups can be a huge source of comfort. These groups are a great way to remember that you aren’t alone, and that lots of people understand and relate to what you’re going through. During a meeting, share something that’s been on your mind—you might be surprised at how many people relate!^{[11]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Check here for a support group near you: https://adaa.org/supportgroups.

9

Visit a counselor.

Counselors are trained to help you work through your anxiety. During your session, share anything and everything that’s on your mind.^{[12]
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Expert Source

Rebecca Ward, LMFT, SEP, PCC, MA
Licensed Therapist
Expert Interview. 29 May 2020.} Attending therapy is a safe, effective way to express your anxiety while figuring out healthier ways to manage your stressors.^{[13]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

Warnings

While they may seem helpful in the moment, alcohol and other drugs won’t really help you express your anxiety in a healthy way.^{[14]
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