Journaling for Anxiety: Dr. Stephanie Fitzgerald on How to Start

If you’ve been curious about journaling for anxiety but don’t know where to start, this episode of Don’t Get a Therapist Yet is for you. Host Wendy Castelino sits down with clinical psychologist and journaling expert Dr Stephanie Fitzgerald for a warm, practical conversation about why writing things down works, how to actually get started, and what to do when the blank page feels more daunting than helpful.

About the Guest

Dr Stephanie Fitzgerald is a clinical psychologist, author of five books, and a specialist in workplace wellbeing and journaling. She runs free journaling and seasonal writing workshops throughout the year, shares weekly prompts and reflections on Instagram, and is passionate about making journaling an accessible, judgement-free tool anyone can use.

What This Episode Covers

This conversation is for anyone who’s ever picked up a notebook and not known what to write, or wondered whether journaling for anxiety actually helps. Topics include:

• How journaling helps process overwhelming or “wild” emotions
• Why journaling is one of the most effective tools for spotting patterns in mood and behaviour
• Practical ways to start journaling for anxiety when you don’t know where to begin
• How to stop rumination and looping, anxious thoughts on the page
• Free weekly journal prompts, and how to use them
• Journaling through trauma, betrayal, and difficult relationships
• Why some entries are worth rereading, and why some are better burned
• Setting boundaries around journal privacy, including within families
• The science behind handwriting versus typing for emotional processing
• What to do if journaling brings up more emotion than expected
• Five simple, memorable tips to build a lasting journaling habit

Why It’s Worth Listening To

A lot of advice on journaling for anxiety stops at “just write it down.” This episode goes much further, with a clinical psychologist explaining the neuroscience behind why writing calms an overwhelmed brain, and offering specific tools, from circuit-breaker prompts to the “do not send” letter, for people who overthink, worry, or feel too anxious to know where to start. It’s a genuinely useful listen whether you’ve never journalled before or you’ve got a stack of half-used notebooks already.

Listen or Watch

Don’t Get a Therapist Yet, hosted by Wendy Castelino.
Guest: Dr Stephanie Fitzgerald — stephfitzwrites.com

Episode timestamps:

00:00 – Intro & Meet Dr Stephanie Fitzgerald
00:44 – About Stephanie’s Work in Journaling
03:06 – How Journaling Helps Your Mental Health
07:26 – How to Start Journaling (Overcoming Blockers)
13:04 – Journaling for Anxiety & Overthinking
16:59 – Free Weekly Journaling Prompts on Instagram
18:33 – Journaling Through Trauma & Difficult Emotions
22:04 – Should You Read Your Journal Back?
24:31 – Journal Privacy & Setting Boundaries
31:07 – Journaling After Betrayal or a Hurtful Relationship
36:15 – Rereading (or Releasing) Old Journals
40:33 – The Science Behind Handwriting vs Typing
43:55 – Aftercare: What to Do After an Emotional Entry
47:21 – Five Key Journaling Tips to Take Away
52:26 – Stephanie’s Workshops & Resources
52:48 – Closing Thoughts

Connect with Dr Stephanie Fitzgerald

Want free prompts and more on journaling for anxiety? Stephanie’s workshops and resources are available below:

• Website — stephfitzwrites.com
• Instagram — @stefitzwrites

Related Resources on This Site

Looking for more support with anxiety or overthinking?

• 12 Easy Steps to Overcome Stress, Anxiety & Overwhelm — Wendy’s eBook for anyone juggling it all
• More episodes of Don’t Get a Therapist Yet
• Read more on the blog