Tension Release Journaling Before High-Stakes Events: Science-Backed Techniques for Calm and Focus

A quick writing ritual to quiet racing thoughts and step into your best performance.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Oct 7, 2025

A quick writing ritual to quiet racing thoughts and step into your best performance.

High-pressure situations—whether they involve public speaking, critical exams, job interviews, auditions, or athletic competitions—trigger acute stress and anxiety in most people. How can you harness these emotions to perform at your best? One highly effective, evidence-driven method is tension release journaling before the event. This approach blends self-reflection with practical emotion regulation, tapping into neuroscience to help you calm your nerves, clarify your thoughts, and optimize your performance.

Introduction: What Is Tension Release Journaling?
The Science Behind Journaling for Stress Relief
Why High-Stakes Events Trigger Anxiety
How to Journal for Tension Release: Step-by-Step Guide
10 Effective Tension Release Journal Prompts
Real-Life Results: Case Studies & Examples
Expert Tips for Maximizing Benefits
Frequently Asked Questions (FAQ)
Further Reading & Resources

To gain a deeper understanding of how journaling can enhance your emotional well-being and restore balance in your life, check out our comprehensive guide on Journaling for Stress Relief & Emotional Release. This resource outlines the transformative power of reflective writing in managing stress and finding inner peace.

Introduction: What Is Tension Release Journaling?

Tension release journaling is a reflective writing practice that helps individuals process difficult emotions, clarify worries, and reframe negative thoughts immediately before high-stakes events. Unlike general journaling for self-discovery or creative expression, its focus is targeted—helping you reduce physical and mental tension, calm racing thoughts, and access a confident, focused state just when you need it most.

Curious about the science behind the impact of journaling on mental health? Explore our in-depth exploration of The Science of Journaling to discover how writing can fundamentally change your brain and elevate your mood, setting the stage for optimal performance during stressful times.

Purpose: To defuse anxiety and sharpen clarity before you must perform under pressure.
Method: Writing freely about specific fears, stressful thoughts, bodily sensations, and anticipated outcomes, then reframing or releasing them.
Application: Prior to events such as public speaking, exams, athletic performance, job interviews, medical procedures, or creative presentations.

The Science Behind Journaling for Stress Relief

Journaling’s positive effects on stress and mental health are robustly supported by decades of clinical research:

Reduces Cortisol: Expressive writing lowers the body’s primary stress hormone, cortisol, by up to 23% in regular practitioners.
Activates Prefrontal Cortex: Neuroimaging shows that journaling engages the prefrontal cortex (which governs rational thinking) while quieting the amygdala (the brain’s threat center).
Improves Emotional Regulation: Regular journaling leads to increased neuroplasticity, making it easier to manage difficult emotions over time.

If you're seeking inspiration for your journaling sessions, don't miss our collection of 15 Powerful Journaling Prompts for Anxiety & Stress Relief. These practical strategies guide you in directing your thoughts, ensuring you maximize the benefits of your writing time before an important event.

Specifically for high-stakes moments, journaling helps by:

Identifying and processing anxious thoughts and physical symptoms before they can spiral out of control.
Reframing catastrophizing scenarios into more balanced, realistic thought patterns.
Creating a sense of distance from negative thoughts, allowing them to lose their grip.

**Journaling Benefits Backed by Research**
Benefit	Explanation
Reduces Anxiety & Stress	Writing about worries objectively dampens the brain’s threat response and soothes tension.
Improves Focus	By offloading mental chatter to paper, you direct your full attention to the present task.
Empowers Self-Confidence	Reframing negative thoughts makes room for affirmations and evidence of past successes.
Enhances Physical Health	Chronic stress is linked to multiple health problems; reducing it via journaling supports immunity and sleep.

Why High-Stakes Events Trigger Anxiety

A high-stakes event is any scenario where you believe the outcome significantly impacts your life, self-image, or future opportunities. Examples include exams, interviews, performances, competitions, or even relationship conversations.

The body’s response to such events is often “fight or flight.” Symptoms may include:

Rapid heartbeat and shallow breathing
Muscle tension, trembling, or sweating
Racing, repetitive thoughts
Catastrophic thinking (imagining worst-case scenarios)
Difficulty concentrating or making decisions

This burst of adrenaline drives performance—but too much can sabotage your efforts. Tension release journaling interrupts this cycle, bringing your nervous system back to baseline so you can perform at your cognitive and emotional best.

How to Journal for Tension Release: Step-by-Step Guide

No prior experience or writing talent is needed. Follow these steps for an effective pre-event journaling session:

Set the Scene: Find a private, quiet place with pen and paper, a digital device, or a dedicated journaling app.
Tip: Aim for 10–20 minutes for maximum benefit, but even 5 minutes will help if time is tight.
Notice Your Body and Mind:
– Take a few deep breaths.
– Scan your body for tension spots (jaw, shoulders, stomach).
– Briefly note any physical sensations or emotions.
Write Freely About Your Worries:
– List every thought, fear, or “what if” that’s running through your mind.
– Write quickly and without censoring. No one else will read this.
Externalize the Stress:
– Imagine transferring your tension from your body and mind onto the page.
– Challenge extreme or irrational thoughts by writing possible alternative outcomes or evidence against them.
Reframe and Affirm:
– End with a few sentences reaffirming your preparation, past successes, or self-worth.
– Visualize a calm, focused, or positive outcome.
Close Mindfully:
– Thank yourself for facing the tension directly.
– Take a few more deep breaths; stretch and physically shake out remaining tension.

10 Effective Tension Release Journal Prompts

What exactly am I worried about happening at this event?
What is the worst-case scenario, and is it realistic?
Which parts of this situation I can control, and which are out of my hands?
What past experiences show that I am capable or resilient?
How does my body feel right now? Where am I holding tension?
If I could offer advice to a friend in my position, what would I say?
What is the best possible outcome? How would I feel if it happened?
What small step can I take right now to support myself?
What strengths do I want to bring into this event?
Describe, in detail, how I will decompress or celebrate afterwards, regardless of the outcome.

Real-Life Results: Case Studies & Examples

Student Exam Performance:
College students who journaled about test anxiety for 10 minutes before exams showed significantly reduced symptoms and performed better than non-journaling peers.
Public Speaking:
Professionals using pre-presentation journaling reported greater confidence, fewer blank-outs, and more fluid delivery.
Athletes:
Competitive amateur athletes who included expressive journaling in their pre-race routines had lower heart rates and steadier nerves at the start line.

Journaling isn’t just for chronic stress or generalized anxiety. Its acute, short-term use right before high-stakes events produces measurable improvements in focus, composure, and performance.

Expert Tips for Maximizing Benefits

Consistency Matters: Creating a habit—even for a week before your event—helps the brain internalize this coping skill.
Don’t Judge What You Write: Let go of grammar and structure. The goal is to express, release, and reframe, not to impress.
Experiment with Medium: Use traditional paper, digital devices, or voice dictation—whatever feels most natural.
End with Positivity: Always close with one strength, gratitude, or self-affirmation to anchor a balanced perspective.
Combine with Mindfulness: Doing a short breathing exercise or meditation after journaling can further calm your mind and body.
Track Outcomes: After your event, revisit your journal entry to reflect on outcomes versus your initial worries—this reinforces new, healthier thought patterns.

Frequently Asked Questions (FAQ)

Q: Does journaling work for everyone?

A: Most people benefit from expressive writing, but the style and method can be tailored to fit individual preferences. If traditional journaling doesn’t appeal, try drawing, bulleted lists, or audio notes instead.

Q: How soon before a high-stakes event should I journal?

A: Ideally, journal 10–20 minutes within a few hours before your event. Even brief sessions immediately prior can be effective if time is constrained.

Q: Can journaling make my anxiety worse by focusing on problems?

A: While some experience initial discomfort when naming their worries, the act of externalizing them almost always reduces their intensity. If you become more anxious, try ending the session early and shifting to calming techniques like breathwork or grounding exercises.

Q: What if I freeze and don’t know what to write?

A: Use structured prompts or simply describe your physical sensations to get started. Allow yourself to write “I don’t know what to write” until deeper thoughts emerge.

Q: Should I share my journal with a coach, therapist, or friend?

A: That is entirely up to you. Many find value in the privacy and candidness of a personal journal, while others benefit from discussing entries with trusted confidants.