Keep scrolling to read over 50 journal prompts for anxiety!
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Like many others, anxiety is an everyday thing for me and it has been that way for most of my life. It can be extremely exhausting if you don’t find ways to help you manage it.
There are tons of different activities and exercises out there that people say help with anxiety and some of them really work and some of them don’t. It just depends on who you are and where your head is at at the time.
I have tried several different things but what I noticed that has personally helped me the most is journaling and positive affirmations.
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I find both journaling and affirmations very therapeutic and I practice them both daily.
Journaling has completely changed my mindset and outlook on life and has really helped me learn how to be more calm and grounded.
I still have my days but they are no where near has bad as they used to be.
The reason I think that journaling helps me so much is because it helps me empty out my negative thoughts and emotions which shows me what I need to work on.
How to use journal prompts
Just write each question one at a time into your journal. Then answer it honestly. Once you are done you can move on to another question.
Journaling is basically a brain dump! You write down how you are feeling about things and you can analyze it after.
Doing this over time will help you see patterns in your thoughts, actions and behaviors which can help you analyze your anxiety more closely so you can have a better understanding of the issues behind your anxiousness.
Just like purses, cars, houses, and all other things in life that need to be cleaned out sometimes, so does your mind! You can’t just keep things locked up inside of you and never address them. You have to let your feelings out sometimes.
This is something that you can do by yourself and for yourself. No one needs to see this and no one is judging you.
There are no rules to these journal prompts. Just say whatever you need to say. Also, you don’t need to use every journal prompt, just pick the ones that resonate with you the most.
Here are a few tips to help you get started with these anxiety journal prompts. These are not rules, just some tips that will help you get the most out of jorunaling.
- Journal daily
- Date your entries
- Be honest
- Reread your journal occasionally
Each answer will vary. They don’t need to be a certain length or done in a certain amount of time.
60 Journal Prompts For Stress and Anxiety
How do you feel currently?
1. On a scale of 1-10, rate how anxious you feel right now.
2.What do you feel most anxious about this moment and why?
3.What is the best scenario that is likely to play out?
4.What is the worst scenario that is likely to play out?
5.What is the “most realistic” scenario that is likely to play out?
6.What thoughts have been going through your mind today?
If it’s out of your hands, it deserves freedom from your mind too.
Ivan Nuru
7.What do you feel anxious about right now?
8.Where do you feel anxiety in your body? (For Example, I tend to get pain in my stomach and/or tension in my whole body)
9. How do you cope with stress?
10. Do certain things trigger your anxiety or make anxiety worse? If so, what are they?
11. What situations or people stress you out the most?
12. In what situations are you the most anxious?
13. Are you able to change any aspects about these situations?
14.What has helped you feel less stressed or anxious in the past?
15.Where do you feel the safest and the reasons why?
16. When was the last time you did something for yourself?
She tried so hard to make everyone happy, but she realized she was forgetting someone:
Herself.
Unknown
17.What brings you peace and why?
18. What are you grateful for right now?
Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow
Melody Beattie
19. What are 5 positive things that have happened this week?
20 What makes you happy?
21. What is your dream job? If you could be anything, what would it be?
22. What are some of your favroite inspirational/positive quotes. Write them down.
23. What are some of your favorite positive affirmations? Write them down.
I am resilient and can get through anything.
24. What do you think you would be doing right now if you didn’t have any anxiety?
25. What are some of your favorite qualities about yourself?
26. What fear would you like to overcome? Make a list of how you can overcome that fear.
27. What goals would you like to accomplish in the next 6 months?
28. How can you accomplish these goals?
29. What are 5 different ways you can practice self-care this week?
I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.
Audre Lorde
30. Are there any situations you need to let go of? Why do you hold on to these situations?
31. Is there a person you need to let go of? What is the reason for holding onto this person?
32. Is there someone you would like to forgive? Write them a letter explaining that you forgive them. You don’t need to give them this letter, just do it as an exercise for yourself.
“Forgiveness is giving up the hope that the past could have been any different, it’s accepting the past for what it was, and using this moment and this time to help yourself move forward.”
Oprah Winfrey
33. What are the most challenging parts of your day?
34. Write about a story that always makes you laugh.
35.Write about a negative event in your life and find a positive lesson that came out of it.
36. What are some ways that your anxiety holds you back?
37. What advice would you give your past self?
38.What advice would you give your future self?
39.What are some strategies you believe could improve your mental health?
40. What are 5 songs that make you happy?
41. What are 5 movies/shows that make you happy?
42. List 5 of the nicest compliments you have ever received in your life.
43.What do you need to forgive yourself for?
In order to heal we must first forgive … and sometimes the person we must forgive is ourselves
Mila Bron
44. What are some of your talents?
45.What are some things you would change about yourself if you could and how can you make these changes?
46. If you can’t change them, how can you be more accepting of these things?
47.What are the best lessons you have learned about life so far?
48. List 5 kind/positive things about yourself.
49.Write a thank you letter to someone who has always been there for you.
50.What is your dream vacation? Where would you go? What would you do? What foods would you eat?
51.Discuss your biggest accomplishment in the last year. How did you achieve it, and how did it make you feel?
52. Describe your 5 biggest strengths. How did you acquire them?
Strength grows in the moments when you think you can’t go on, but you keep going anyway.
53.List a few things that always make you feel better after a bad day.
54. Describe a situation where everything worked out in your favor.
55. Describe your biggest accomplishment and why it means so much to you.
56. What was your biggest failure and what did you learn from it?
57. What is going well in your life right now?
58. Describe what your ideal life looks like.
59.What are 20 things that you love about yourself?
60. What are you thankful for today?
Strive to find things to be thankful for, and just look for the good in who you are.
Bethany Hamilton
There are no rules on how to use these journal prompts. You can journal everyday, every other day, or as often as possible. Whichever works best for you.
There are so many more anxiety journal prompts but this should be enough to get you started on the right track.
I know that managing anxiety can be very difficult.
It takes practice but journaling really can help you process your thoughts, emotions and feelings.
Which will help you notice the early signs of stress and anxiety.
Once you are able to identity these signs then you can focus on what you can do to relieve your stress and anxiety.
I hope you found this list of journal prompts for anxiety helpful. If you have any questions, comments, or concerns please leave them in the comments down below and I will get back to you as soon as possible.
Thanks for reading!
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