Often worries and anxieties go around and around in your head and you just need to get them out and give your mind some space and calm. Rather than letting the worries and anxieties fester and build up inside you, growing larger than they need to be, it can be helpful to find a way to express them. There are many different ways to do this. The method you choose to express your thoughts and feelings should be personal to you. One way may suit you more than another or you may have your own method of expressing yourself. Here are some options:

A journal

This is your place to write down your thoughts and feelings about what aspects of your illness or life are worrying you or making you anxious. Perhaps you have just had a set back or a bad experience with tests or medication – it helps to write down your thoughts and feelings about this.

Write in your journal when you need to. It is up to you whether that is every day, a few times a week, once a month. There are no rules about how often you should write, just when you need to get your worries and anxieties out of your head.

Write your story

Writing the story of your life, writing about your illness and how your experiences are affecting you can help to get the thoughts swirling around in your head out and into some kind of order. The story can be your own private record or you may like to share your story with others. Either way, it can be a therapeutic thing to do.


Use your creativity to channel your feelings into something. This could be by drawing, painting, potting, knitting, sewing, quilting… any way that you choose to create. The benefits come from both being creative and the expression of your feelings.

Created on 30/08/2013 | Updated on 10/12/2015
References for this page

Not sure? Use our quick self assessment tool to check.

About Jean Hailes

Jean Hailes is Australia’s leading and most trusted women’s health organisation. We believe in physical and emotional health and wellbeing in all its dimensions for all women in Australia throughout their lives.

We offer a range of free resources and easy to understand information on women’s health and wellbeing. Appointments at our specialist women’s health clinics can be made in person (East Melbourne and Clayton, VIC) or across Australia via our Telehealth consultation service.

Stay in touch

Keep up to date about your health and sign up to our monthly emails.

Follow us