Anxiety has a way of convincing us that every setback is permanent, every mistake is proof, and every uncomfortable feeling deserves center stage. But what if the problem isn’t just the anxiety itself — what if it’s the story we keep telling ourselves about it?
That’s the heart of a fascinating conversation between host Nathan Oren and psychotherapist Susan Borkin in this episode of JournalTalk Q&A, where they explore how journaling can become a surprisingly powerful tool for understanding and interrupting anxious thought patterns.
Originally published in 2016, this JournalTalk episode begins with a listener question from Patty, who describes herself as a “Type A personality” struggling with stress, worry, and occasional panic attacks. She already uses writing to stay organized, but admits that sometimes journaling only amplifies her anxiety instead of calming it. That honest question opens the door to one of the most practical and nuanced discussions about anxiety and self-reflection you’re likely to hear.
Rather than offering simplistic advice like “just write your feelings down,” Borkin explains why anxious people can easily get trapped in repetitive mental loops when journaling becomes pure emotional venting. According to Borkin, endlessly “dumping” anxious thoughts onto paper can sometimes keep the nervous system activated instead of helping it settle.
What makes this episode so compelling is the shift that follows.
Borkin introduces a cognitive journaling framework called the “ABCDE Model,” adapted from cognitive therapy principles. Instead of focusing only on feelings, the method encourages writers to break anxiety apart piece by piece: identifying the triggering event, examining the beliefs attached to it, noticing the consequences of those beliefs, disputing distorted thinking, and finally creating a more empowering perspective.
As the two walk through examples together, the conversation becomes remarkably relatable. A rejected proposal at work suddenly spirals into thoughts like “I’m not good enough” or “this will never work.” Sound familiar? Borkin shows how quickly the mind transforms a single event into an identity statement — and how writing can help interrupt that chain reaction before it gains momentum.
One of the most memorable moments comes when Nathan describes the process as “the inner critic meeting the inner coach.” Borkin agrees immediately, explaining that the “disputation” phase of the exercise is essentially learning to become your own defense attorney against catastrophic thinking.
But the episode doesn’t stop there.
The conversation expands into another practical technique: the “worry log.” Rather than drowning in vague anxious feelings, listeners are encouraged to track specific situations, thoughts, physical sensations, and emotional reactions over time. The result is almost detective-like. Patterns emerge. Triggers become visible. Anxiety becomes less mysterious and more understandable.
There’s also a surprisingly calming discussion about combining journaling with nature walks — an idea Borkin calls “Nature Walk and Write.” The concept is simple but powerful: step away from screens, routines, and enclosed spaces, carry a notebook outdoors, and allow thoughts to surface in motion and in nature.
What makes this episode especially trustworthy is its balance. Both Nathan and Susan repeatedly emphasize that journaling is not a substitute for professional mental health treatment, especially for chronic or severe anxiety. Instead, they frame writing as a supportive companion to healing — a tool that can increase awareness, clarify thinking, and help people reconnect with their own inner wisdom.
By the end of the episode, you may find yourself wanting to grab a notebook immediately — not because journaling promises quick fixes, but because it offers something more sustainable: perspective.
And if you’ve ever wondered whether your thoughts are helping you… or quietly working against you… this is one conversation worth hearing in full. Listen to the full conversation below.