The Present Body

The 5-Minute Nervous System Journal

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The Present Body

Raw, unfiltered journaling has helped ease my anxiety more than I initially thought.
Before giving it a go, I used to think that journaling would add to my anxiety as I’d just be overthinking, but writing in down as well as thinking it.

The type of journaling I’m explaining here is when you feel anxious and your nervous system is on high alert, take 5 minutes, put pen to paper, and brain dump everything you’re feeling right there and then.

Over time, you’ll begin to feel calmer after journaling – even in my darkest moments, towards the end of journaling I find I turn around my thinking by finding the positive in whatever it is I’m feeling/experiencing that day; this is your true self beginning to surface – the real you that has your back no matter what, loves you unconditionally, and will help you to feel okay once again.

By being present with our thoughts & feelings, and unconsciously writing everything down (no thinking about what to write – just write!), we are getting rid of negative energy that then signals our brain it’s safe right here in this present moment, and we must anchor ourselves here in order to calm our nervous system.

Think about it; it’s our negative anxious thoughts that begin to make our anxiety spiral – the majority of the time, whatever’s happening right now isn’t the problem – it’s the way we’re thinking about the future or the past, that’s the major problem.

Here, I invite you to learn how to journal unconsciously;
Let me explain how.

Please note: you don’t have to time this, the amount of time for each step is only an indicator and stops us from overthinking on paper – by all means take as long as you need.

Step 1 — Dump the Noise (2 minutes)

Write quickly, no filter:

  • what’s on your mind
  • what you’re worried about
  • what feels heavy

Don’t try to sound smart.

Example:

“I feel on edge today, my chest is tight, I keep thinking something is wrong even though I don’t know what”

This gets thoughts out of your head and onto paper.

Step 2 — Name What’s Actually Happening (1 minute)

Now write one sentence:

“Right now, my nervous system feels…”

Examples:

  • overwhelmed
  • tired
  • on edge
  • wired

This shifts you from:
thinking → observing

Step 3 — Ground It (1 minute)

Write:

“In this moment…”

Then list simple facts:

  • I’m sitting in my room
  • nothing urgent is happening
  • I’m safe enough
  • notice objects around you, noises you hear; this will remind your brain you’re in no danger here

This pulls you out of imagined futures.

Step 4 — One Gentle Direction (1 minute)

Write one line:

“Right now, I would like to…”

Examples:

  • breathe
  • slow down
  • rest
  • take a break

Not “fix everything.”

Just the next small step.

Why This Works (For Anxious Minds)

Most journaling advice says:

“Explore your thoughts deeply”

That can make overthinking worse.

This method instead:

  • empties the mind
  • labels the state
  • returns you to the present
  • gives a small anchor

It’s regulating, not analytical.

Make It a Daily Habit (This Is the Important Part)

Attach it to something real:

  • before bed
  • after your morning tea
  • after work

Same time = less resistance.

Lower the bar:

Your only goal:

“Open the notebook and write one sentence.”

That’s it.

Once you start, you’ll usually continue.

Remove pressure:

Some days:

  • it will feel helpful
  • some days it won’t

Still do it.

Consistency trains the nervous system.

What Happens Over Time

After a few weeks, you’ll notice:

  • thoughts feel less intense
  • you recognise anxiety faster
  • you don’t get pulled as deep into spirals

Not because journaling “fixed” you…

But because you’ve created a pause between you and your thoughts; regulating your nervous system by slowing your mind down.

One Important Rule

Don’t reread everything constantly.

This is not about analysing your life.

It’s about getting out of your head and back into your body.

Little by little, baby steps every day, your nervous system will begin to calm down.

I’m not saying journaling will solve everything, however it’s a start.

There are many other factors that can help to calm anxiety and regulate the nervous system such as;

  • Consistently having 7-8 hours sleep
  • Gentle daily exercise
  • Eating a balanced diet (and minimising/getting rid of junk food)
  • No alcohol
  • Deep breathing exercises
  • Grounding exercises
  • Spending time doing things you enjoy

The list goes on, but what you must remember is:

Try not to put pressure on yourself to get everything right.

You will have good days and bad, the trick I’ve learned is to accept this and to accept the fact I’m human, make mistakes and nothing & no one is perfect.

Letting go of your self story your mind tells you every day is also very liberating.

Learning to just “be” in whatever situation you’re in, without judging it or wishing it was different, will help your body to feel more relaxed.

Of course, we can all work towards a better life, however learning to enjoy the journey along the way and be curious and excited about the future, instead of worrying about it or dreading it, is the kind of mindset we’re aiming for here.

And it will come, in time, if you first learn these daily practices towards cultivating a more positive mindset.

Find more daily practices here that help to ease anxiety.

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