Release stress with these 20 journal prompts for anxiety
You're not alone.
We all feel anxious sometimes. It's part of being human. But when anxiety starts to take over, it can feel like you're trapped in your own head.
That's where journaling comes in. It's like a pressure valve for your mind, letting out some of that pent-up worry and stress.
We've come up with 20 journal prompts to help you navigate anxiety.
They're simple, straightforward, and designed to get you writing. Don't worry about perfect sentences or spelling.
Just write.
Let it flow.
You might be surprised at what comes out.
20 Journal Prompts for Anxiety
- Right now, I feel...
Start with the basics. Name your emotions. Are you jittery? Scared? Overwhelmed? Putting words to feelings can make them hold less power. - Three things I can see, hear, and touch right now are...
This grounding exercise brings you back to the present moment. It's a quick way to step out of anxious thoughts. - My biggest worry right now is...
Get specific. What's really bothering you? Sometimes, naming the beast makes it less frightening. - One small step I can take to address this worry is...
Break it down. What's one tiny action you can take? Focus on what you can control. - Three things I'm grateful for today are...
Gratitude can shift your focus. Even on hard days, there's usually something good, however small. - If my anxiety were an animal, it would be...
Get creative. Describe this animal. Is it big? Small? Loud? Quiet? This can help you understand your anxiety better. - A time I overcame anxiety in the past was...
Remind yourself of your strength. You've gotten through tough times before. - My safe place looks like...
Describe a real or imaginary place where you feel calm. What does it look like? Smell like? Sound like? - If my anxiety could talk, it would say...
Give your anxiety a voice. What's it telling you? Sometimes, hearing these thoughts out loud (or on paper) can show how unrealistic they are. - Three things I like about myself are...
Self-compassion is a powerful antidote to anxiety. What are your good qualities? - My anxiety is not...
Fill in the blank. "My anxiety is not who I am." "My anxiety is not in charge." "My anxiety is not forever." - One thing I'm looking forward to is...
Focus on the future. Having something to anticipate, even something small, can lift your mood. - If I could tell my anxiety anything, I'd say...
Write a letter to your anxiety. Be kind, be firm, be honest. What does it need to hear? - My body feels...
Scan your body from head to toe. Where are you holding tension? Can you relax those areas? - Three things I can do to calm down right now are...
Create a go-to list of calming activities. Deep breaths? A quick walk? Listening to music? - Someone I can reach out to when I'm anxious is...
Remind yourself that you're not alone. Who's in your support network? - One unhelpful thought I often have is...
Identify negative thought patterns. Just noticing them can help you start to change them. - I can replace that thought with...
Practice positive self-talk. What's a more helpful, realistic thought? - Three things I accomplished today, no matter how small, are...
Celebrate small victories. Did you get out of bed? Brush your teeth? Every step counts. - Tomorrow, I will...
Set an intention for the next day. Keep it simple and achievable.
Journaling isn't about writing perfectly.
It's about getting your thoughts out of your head and onto paper. Some days you might write pages. Other days, just a few words. Both are okay.
If you're really struggling, don't hesitate to reach out for help. Talk to a friend, family member, or mental health professional. You don't have to face anxiety alone.
Keep this list handy. Use these prompts when anxiety strikes, or make them part of your daily routine. Over time, you might start to see patterns in your anxiety – and in your strength to overcome it.
Take a deep breath.
Pick up your pen.
You've got this.
