Journal Prompts for Anxiety

Journal prompts for anxiety

Anxiety is a mental health condition that imprisons one in thinking the worst in situations, inducing fear, and leaving one feeling helpless in the grip of emotional turmoil often with physical manifestations such as faster heart rate, shortness of breath even chest pain.

Unfortunately, there are so many people who suffer from anxiety and its debilitation in the world. And the numbers seem to be going up.

Also as world events change around us more people find themselves anxious, while those already have anxiety are likely to have more symptoms.

But it is just not right to be so emotionally helpless, and there are ways to calm down your mind, including diet, and better mental health practices. There are many things one can do to overcome and reduce symptoms

Most are simple lifestyle changes like changing sleeping, eating, and self-care habits.

These self-care ideas also include journaling. Journaling is a powerful tool in improving mental health.

Journaling is just one layer of the multi-approach to reducing anxiety.

It is a powerful tool to help you reflect and shape your thinking. It is almost like stopping to draw deep breaths when you feel anxious. It will center you.

When you write you channel your thoughts and get them out of your head. It is therapeutic. It is like talking to a friend you trust. Well, they won’t give you feedback but sometimes, that is all you need, to talk.

You don’t at times want someone trying to tell you how to solve the problem. Ever notice how therapists don’t tell you what to do?

For some people, it is easy to take a notebook and just start writing freely. And you can do that too. Just write and empty your mind. Brain dump.

You can write about your wants, desires, and things that make you happy or frustrate you. It is a really freeing experience.

And also bullet journaling is another powerful way to journal and it is even a recreational type journaling you can do.

It can be quite the art and a great way to calm your mind as you get immersed into the art of bullet journaling. And is way too. You just find a cute notebook and let your imagination guide you.

Journaling gives you clarity and you are better able to reflect on things.

And later you can come back and read what you wrote last year last month or last week and see how far you have come.

Journal prompts for anxiety

This post contains affiliate links. See the full disclosure here.


Disclaimer: If you are really struggling with mental health and anxiety, you may need professional counseling. I am not a professional counselor but you can find an online therapist here and can get help from the comfort of your own house.

But journal prompts offer an easier way to focus your thinking and gives you a focus and a starting point so you don’t feel mental blocks from looking at a blank page.

If you would like to see other guided journals here are some of my favorites:

The Calm & Mindful Notebook

or this Cultivating Calm journal 

Or this awesome Soul Therapy  journal

And if you are into lists, how about 52 Lists for Happiness. A gorgeous notebook with 52 lists that will inspire you, and that you can reflect on to spar personal growth and peace of mind.

And for those moments when you really need to calm your mind, try The Happy Book -an interactive book that allows you spaces to draw and doodle, make lists and write notes creating a record of things that make you happy.

You should develop a routine where your journal just before going to bed or first thing in the morning is helpful as a part of your morning and night routine.

But you can write in your journal anytime too especially as a way to reign in your mind when you first feel like your mind is starting to go into an anxious episode.

Refocusing your mind by writing may prevent you from spiraling into anxiety.

Okay!  Let’s look at the journal prompts.

Journal prompts for anxiety

 Journal for anxiety: Journal prompts for a calmer mind.

1 How do you feel right now? What’s causing you to feel this way?

2 what are you worried about right now and why?

3 Is the thing that you are worrying about really a big deal? What are somethings you can do to minimize any damage?

4 The last time you were worried about something, what helped?

5 What are some of your proudest moments?

6 What are some activities that you enjoy the most? Write 5 of those activities down.

7 Today up to this moment was a great day because…

8 What bad habits do you have that are likely causing your anxiety?

9 Picture yourself in your favorite place. Where are you? And how does this place make you feel?

10 What are some of the things that you hold dear and why

11 What was the last great book you read? List a few of your favorite books. What would you like to read next

12 Name three people you admire and really look up to?

I3 What do you believe you are capable of?

14 Remember a time you did something difficult. How did you accomplish it and how did you feel?

15 If you could live your best life, how would it look like?

17 Reflect on your best trip. Where did you go and why is it so memorable?

18 What is one memory that makes you happy?

19 List your favorite ways to practice self-care

20  Write what you would say to your best friend or someone you really care about if they were going through a hard time.

21  What are your proudest achievements, and moments?

21 Are there some things you can change in your life that would make you feel better

22 Examine your relationships. Which one is bringing joy and happiness? Which one is not? Are there some relationships you need to let go and ease yourself a bit out of?

23  Describe your perfect day. What can you do to have a great day on most days?

24  If you had no fear at all what are some things in life would you like to do?

25 Go back to an old childhood memory that bothered you. What would you tell your younger self now knowing what you know?

26 Write down five affirming statements such as:

  • I am strong, this will not break me
  • Ive survive this before I will survive this time
  • I inhale  peace and calm, exhale worry
  • I can do this; this too will pass
  • I am  calm, I am in control of my mind

27 What are your hopes and dreams? How do you envision your life 5 years from now?

28 During hard moments I should remember that…

29 3 positive things most people don’t realize about you are?

30 In what way do you think you self sabotage yourself?

31 Who is the one person you admire the most? What are the best things you have learned from them?

32  What  5 things are you most grateful for?

33 Who are you most grateful to have in your life right now. Write a letter to them telling them how and why you appreciate them.


Alright! I hope these prompts will help you as a starting place to journal for anxiety.

If you are new to journaling, give it a chance and see how therapeutic it is and great for easing your mind.

Clear space every day at around the same time every day and write in your journal. This activity has the power to calm your mind and ease your worries. Journaling will help you grow into the person you want to be. Just practice every day.

Let me know in the comments if you practice journaling and your experience so far.

I truly hope this journal prompts will guide you and help you feel calmer, better, and in control of situations and improve your mental health.

You can beat anxiety.

But please don’t go through it alone. Seek the help of a professional counselor as well. Mental health and anxiety, like many areas of health, require more than one approach.

Wishing you all the best!

Journal prompts for anxiety


 journal prompts for anxiety