What can we do to find relief when we feel anxious, threatened, or stuck in patterns of low moods or spiraling thoughts? Whether this is caused by unpleasant interactions on social media, the burdens of schoolwork, or worrying about the future, journaling and prayer can both help according to happiness researcher and expert Arthur Brooks. He shared his thoughts on a (listen at 32:09 for thoughts on anxiety, journaling, and prayer).
He explains his own process of identifying unfocused fears and anxieties. He sits down with a journal and asks himself, “What are the five things I’m most anxious about?” By writing them down, he moves the anxious energy from his body’s limbic system to the conscious prefrontal cortex (the most human and advanced part of the brain). For each fear, he lists a best-case scenario, a worst-case scenario, and a most-likely case. Then, he makes a plan for what he will do if the worst case were to happen. He explains that this is a way to “relegat[e] the negative emotion to the role it is supposed to have in my neurophysiological life” and that “all your brain wants is a plan of action.” After the brain makes a concrete plan to respond to potential threats, it can set them aside. He explains, “Making lists of things that are bothering you or writing down your emotions will bring them where you need them so you can manage them.” He also advises making lists of things that cause low moods and depression—things that disappoint us. Journaling in general is wonderful for your health and happiness. Moving our feelings and physical sensations into the neocortex helps us digest our feelings and be attuned and responsive to our needs and desires.
One thing to be aware of is that catastrophizing thoughts can throw a wrench in our brain having the peace of a clear plan. Brooks explains, “When you’re catastrophizing, things aren’t concrete…and that’s a big problem for your happiness.” Embracing uncertainty and the inevitability of change, and intentionally teasing out the distortions in any catastrophic thoughts might make journaling efforts more effective at helping us find relief.
Brooks goes on to explain that “the most effective metacognitive technique is not journaling; it’s offering up prayers of petition.” This is because of the added element of a relation of trust and collaboration with divinity and heaven. It is a request for help from something bigger than ourselves and an assertion of trust that help, solutions, or relief will come. Brooks explains, “The ideal formula for prayer, according to Christian tradition…is glory to you, thank you, sorry, help me more. It is those four things. When you [pray]…you’re bringing your concerns to God...you’re articulating them, and they’re no longer ghosts in the machine, you’re bringing them to your prefrontal cortex… and then offer[ing them] up to heaven. And this is really, really, powerful. People say, “I feel so much better after I pray.” Well, duh! Neuroscience, man!”
To be clear, Brooks brings a scientific lens to prayer in no way to deconstruct or diminish the spiritual side of prayer. He’s religious himself, a Catholic, and he offers prayers of petition personally. He seems to enjoy how his scientific and faith perspectives can line up in harmony with each other.
As a child and teenager, I discovered without understanding any of the psychological workings that Brooks teaches about that both journaling and prayer drew me. I don’t think I realize how much each of them supported my mental and spiritual health. But the ideas here encourage me to use these practices when I’m most discouraged or feeling afraid, and to be more intentional about using these practices to tend to my inner wellness and mental health.
