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50 Journal Prompts for Anxiety

counselorwhitney

A person with a journal open in front of them on a wooden table. A cup of tea is next to the journal on the table.
Journaling helps declutter the mind, regulate emotions, and improve self-awareness.


Where’s my journal peeps at?!

 

If you’re not journaling - it’s a new year – maybe it’s time to start a new habit of bringing things to paper when the going is tough.

 

There is some solid science behind the art of journaling. Because the act of journaling uses multiple cognitive and emotional processes, it can help us learn and sort information differently than just leaving everything "in house". Putting thoughts and feelings to paper helps organize them and gives clarity to mental and emotional “clutter”. The brain’s problem-solving apparatus comes online when we journal, helping to improve self-awareness and emotional regulation. New neural pathways can even develop as an outcome of writing. It really is a great tool!

 

Check out these 50 journaling prompts, sectioned around some important themes for working with anxiety.

 

1. Exploring Your Anxiety: these prompts are helpful for understanding triggers, patterns, and impacts of anxiety.

  • What are the three biggest sources of your anxiety right now, and why do they feel overwhelming?

  • What triggers your anxiety, and how do you currently cope with those triggers?

  • How does your anxiety affect your daily routine?

  • What physical sensations do you notice in your body when you feel anxious?

  • What are the thoughts that typically run through your mind during an anxious moment?

  • How does your anxiety affect your relationships with others?

  • How do you sleep when you’re feeling anxious, and what helps improve your sleep?

  • What role does perfectionism play in your anxiety, if any?

2. Reflecting on Your Strengths and Progress: these prompts can help build self-awareness and recognize your resilience.

  • Write about a time when you overcame a difficult situation despite feeling anxious.

  • What are three things you’ve achieved recently, despite feeling anxious?

  • Write about a time when you surprised yourself with your strength or resilience.

  • How has anxiety shaped your life in both negative and positive ways?

  • What is something you’ve been avoiding because of anxiety? How might you take the first step?

  • What are three self-care practices you can try when anxiety feels overwhelming?

  • What does your anxiety teach you about what matters most to you?

 

3. Calming and Grounding Techniques: these prompts will help you find strategies to help you move through and manage anxiety.

  • What are some grounding techniques that have worked for you in the past?

  • What small daily habit can you introduce to manage anxiety more effectively?

  • What does your breathing feel like when you’re anxious? How might you change it?

  • How do you feel after completing a mindfulness or breathing exercise?

  • What are your favorite grounding objects or sensory tools, and how do they help?

  • Describe a place where you feel most relaxed and safe.


4. Reframing Anxious Thoughts: these prompts help challenge negative thought patterns that are often clouding the atmosphere when we’re anxious.

  • What negative thought patterns do you notice when your anxiety is at its peak?

  • What do you fear might happen if you didn’t feel anxious about certain situations?

  • What are your biggest fears, and what is one way to reframe them?

  • What would life look like if you weren’t held back by anxiety?

  • What is one piece of advice you’ve received about anxiety that truly resonated with you?


5. Self-Compassion and Gratitude: use these prompts to help cultivate kindness and gratitude for and toward yourself.

  • Write a thank-you letter to your mind for working hard to protect you, even when anxiety takes over.

  • What does self-compassion mean to you, and how can you practice it more often?

  • What are five things in your life that you are grateful for right now?

  • What is one thing you can let go of today to ease some of your stress?

  • What’s one positive mantra or affirmation you can repeat when feeling anxious?


6. Relationships and Support Systems: this section is meant to help you understand the role of others in how you cope with anxiety.

  • Who or what in your life provides you with the most support, and how can you lean on them more?

  • How do you feel about asking for help with your anxiety?

  • How do you feel when others acknowledge your struggles with anxiety?

  • What are three things you wish people understood about your anxiety?


7. Visualizing Peace and Goals: dare to imagine things being better! Research shows that our belief plays a role – dare to dream good things!

  • What does your “ideal day” look like, free from anxiety?

  • Write about a time when you felt calm and safe. What made it comforting?

  • Write a letter to your future self, offering encouragement and advice about managing anxiety.

  • What small step can you take today to face a fear you’ve been avoiding?

  • What would life look like if you weren’t held back by anxiety?


8. Managing External Influences: use these prompts to help discover how outside or external factors play a role in your anxiety.

  • How does technology (social media, news, etc.) impact your anxiety?

  • What boundaries can you set to protect your mental health from unnecessary stress?

  • What is one thing you can do to create a more calming environment at home?


9. Celebrating Calm and Joy: these help you remember that there are times you don’t feel like you do when anxiety is strongest.

  • Write about a time when you felt at peace. What contributed to that feeling?

  • How does your body react to relaxation? Describe the sensations.

  • What is one activity or hobby that helps you feel less anxious?

  • What does your inner critic say during anxious moments, and how can you respond kindly?

  • How do you want to feel emotionally, and what steps could help you get there?

  • What does your “ideal day” look like, free from anxiety?

  • Write about a time when you felt truly present in the moment and how it felt.

 

As you use things on this list of prompts, take note of what you get most benefit from. Save and use what works, kick what doesn't!


Reminder - I am a therapist, but not your therapist. When in doubt, always seek out the guidance of a licensed mental health professional. If you'd like to work with me, feel free to connect with me here.


If you're into journaling or wanting to start, check out my journals available on Amazon!


Inward is a deep dive into who you are, how you are, and how to create a deeper sense of self-identity. It starts with baby steps that build in a very sensical way, supporting you on a journey of self-awareness and solid personal identity.


GLAD is a great way to start journaling if you're new to it, and in a way that is research supported to help you improve feelings associated with anxiety and depression.


Download a PDF of these prompts!


The list of 50 journal prompts as presented in the blog post.
Download!

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