Thinking of journaling to help anxiety? I created a list of journal prompts for anxiety and fear so you can use them in your anxiety journal.
Maintaining a habit of journaling for anxiety is a great way to keep a positive mindset and relieve stress while rewiring your thoughts. Using journal prompts for anxiety can improve your mental health and reduce your anxiety.
If you’re wondering if journaling for anxiety will work for you, it’s been proven that writing is a calming exercise and it’s a great way to increase self-awareness. By keeping a journal and being aware of your anxiety, you’ll be able to handle it quicker over time.
Without further ado, let’s see how journaling for anxiety works. Keep reading to learn more.
How to use journal prompts for anxiety
Step 1: Bookmark this page so you can come back to it easily every time you need new journaling prompts to calm your anxiety. If you’re feeling anxious, it can help to journal daily and add journaling sessions when you feel like your anxiety is increasing.
Step 2: You can either pick a number between 1 and 75 or simply choose a journal prompt that inspires you today.
Step 3: You can write the one you choose at the top of your journal or simply get started.
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Journal Prompts For Fear And Anxiety
So, let’s dive right in. You’ll find below journal prompts for anxiety and questions to guide your writing.
- List 5 gratitudes.
- Describe what you see right now.
- Describe what you feel right now.
- Describe a situation that makes you feel anxious.
- How can you be calmer today?
- What tricks will you use to stay calm today?
- What causes anxiety today?
- What did you think about this morning?
- What do you need to let go of?
- What happens in your body when you’re feeling anxious?
- Imagine what you would do if the worst-case scenario would happen? Rationalize the scenario.
- Think of the best-case scenario.
- What are the things you can control?
- What are the things you can’t control?
- What could you do right now to feel happier?
- When was the last time you did something for yourself?
- What do you worry about?
- What is going well in your life?
- What would you do if you weren’t anxious?
- How do you deal with anxiety?
- What is holding you back?
- Write a conversation between yourself and your anxiety.
- Write about the solution to your current problem.
- Write about your current fear and how you’re planning to face it.
- What fear did you overcome?
- What have you accomplished this week?
- What is your biggest strength?
- How do you cheer yourself up?
- Tell us about your greatest gift.
- What inspires you to be better?
- What do you like the most about your routine?
- Tell us about your resilience.
- When you think about the future, what are you the most excited about?
- What abilities can help you stay calm?
- Name 3 positive things you’ve done this week that made your life better.
- Name 3 reasons why you deserve to be happy.
- What does calm mean to you?
- What does anxiety mean to you?
- When was the last time you were brave?
- Write 3 positive affirmations.
- Find one thing you can do today to take care of your mental health.
- Tell us about your perfect day.
- What activities make you feel better?
- Rewrite 3 negative thoughts into 3 positive thoughts.
- How can you treat yourself?
- How can you feel more confident today?
- What would you do if you were more confident?
- What is the best thing you’ve ever done for yourself?
- When was the last time you felt strong?
- How can you inspire others?
- How do you welcome a new opportunity?
- What new thing did you try lately?
- What do you wear when you feel good about yourself?
- What would you do if you knew you couldn’t fail?
- Write a pep talk to yourself.
- What would you say to your inner child to reassure him/her?
- When do you feel the most at peace?
- What would you do if you weren’t afraid?
- Write about a peaceful moment.
- Write about a happy moment.
- What beliefs keep you from going after your dreams?
- What happens when you feel overwhelmed?
- What is one thing you keep thinking about?
- What thing do you struggle to let go of? Why?
- What needs to change in your life?
- What keeps you up at night?
- I’m anxious to admit that…
- I’m trying to avoid…
- I can’t deal with…
- I’ll be calm when…
- I’ll feel better as long as I…
- I wish I wasn’t afraid of…
- What relationship do you have with your anxiety?
- What is something you tell yourself?
- How do you de-stress?
Final thoughts on journaling for anxiety
These journal prompts for anxiety aim to spark your inspiration and creativity so you can reflect on yourself and calm your anxiety. Journaling helps you increase your self-awareness and is a positive way to handle stress and anxiety.
Journaling for anxiety will surely help you daily and journal prompts are like little pointers to boost your mood so you can focus on what matters and be aware of your solutions/anxiety sources.
Anxiety is a normal body reaction to stress. It generally starts when someone thinks of the past or the future. It’s basically a fear or apprehension of a potential outcome.
By journaling daily, you can become fully aware of what’s going on in your life and what causes anxiety. It’s a great practice to journal after a stressful event to identify what causes anxiety and to remain calm.
By using a journaling prompt for anxiety, you’re organizing your thoughts and you can get clarity and control over your thoughts and emotions. No need to spiral for hours thinking of the worst, you can finally rewrite your thoughts and focus on the solutions.
Still a beginner at journaling? Take a look at our journaling tips for beginners.
Happy journaling!