"Journaling can be used as a therapeutic exercise. Therapeutically, it can be a great source to thought dump unhealthy, anxious, or depressing beliefs," Holly Sawyer, PhD, MS, LPC, CAADC, NCC and the founder of Life First Therapy, told POPSUGAR.
To thought dump, Dr. Sawyer typically recommends writing down any negative thoughts you have around your anxiety or depression on one page. Then, on the opposite page, write a list of positive thoughts that counteract the negative thoughts. She recommends this exercise because it allows you to slow down and "check the facts around your thinking." She advises following this prompt daily or returning to it whenever you feel anxious or depressed.