This post contains journal prompts for anxiety to help you manage your difficult emotions.
What Are Journaling Prompts?
Journal prompts are a tool for self-reflection and self-discovery.
They are suggestive prompts designed with the intention of sparking introspection.
This is a great way to relieve emotional distress and connect more deeply with yourself.
Related: Top 10 Practical CBT Exercises For Generalized Anxiety Disorder Relief
The Benefits of Journaling
A growing number of studies show that journaling can be a great way to reduce mental stress and anxiety.
Journaling can help you:
- Identify what triggers your anxiety
- Figure out healthier ways to deal with those triggers
- Reduce anxious thoughts and feelings
- Challenge negative thoughts and self-talk
- Face your fears
- Boost your mood
Best Journaling Apps
To journal, you can use physical notebook or papers or an audio journal where you speak into a recording device or you can also use a digital journal.
The following are some of the best journaling apps:
- Day One for Mac and iOS users
- Daylio for iOS & Android users
- Diarium for Windows, macOS, iOS & Android users
- Grid Diary for macOS, iOS & Android users
- Momento for social media power users
- Penzu for Windows, macOS, iOS & Android users
Related: 30 Day Social Anxiety Challenge That Will Help You Feel More Confident
Journal Prompts For Anxiety
1. What happens to you physically when you experience anxiety? (e.g. muscle tension, tightness in your chest or abdomen, racing heart, sweating, etc.)
2. What happens to you emotionally when you experience anxiety?
3. What do you find yourself doing (actions) or wanting to do when you experience anxiety? (e.g. cutting a meeting short to avoid saying something awkward or avoiding attending the meeting altogether, spending hours analyzing and reanalyzing an event in an effort to feel less anxious, etc.)
4. In what ways do your anxiety, avoidance, and safety behaviors interfere with your life, including work, school, relationships health, hobbies and leisure activities, or other areas?
5. In the past year or so, have you lost anyone you care about through death, divorce, or prolonged separation?
6. Did you experience financial difficulty recently? Or have you made any major purchases such as a new house or car?
7. Have you made any major changes in your life? (e.g. retirement, a new place, a new job, or a new relationship)
Related: What Is the 333 Rule for Anxiety? (& Other Anxiety Coping Strategies)
8. Are there problems at work? (e.g. new responsibilities, longer hours, or poor management)
9. Are you having arguments or conflicts with anyone?
10. Do you have daily minor stresses such as a long commute, or disturbing noises? List them.
11. What skills, knowledge, or experiences do you already have that could help you successfully manage anxiety?
12. What is one adjustment you would like to make to your morning routine that will help reduce your anxiety?
13. What is one adjustment you would like to make to your night routine that will help reduce your anxiety?
14. What would it mean to you if you were to successfully manage anxiety?
Related: How To Stop Self-Critical Thoughts Using These Top 10 Techniques
15. If you could wave a magic wand and your anxiety was gone…what will you do differently?
16. What guidance would you offer to a dear friend if they embarked on a similar journey?
17. Describe a time when you felt fulfilled. What were you doing?
18. Make a list of 5 affirmations to repeat to yourself when your anxiety is triggered.
19. What are some self-care ideas for when you feel anxious?
20. How can you offer yourself a bit more support and compassion?
FREE Anxiety Worksheets PDF
Related: How To Overcome Agoraphobia Without Medication? 9-Step Guide To Control Panic Attack In Public
References
- What’s All This About Journaling? – The New York Times (nytimes.com)
- Journaling for Mental Health – Health Encyclopedia – University of Rochester Medical Center
- Benefits of Journaling for Mental Health (5 Science-Based Benefits of Journaling for Anxiety and Depression)) | Holstee
- The Mental Health Benefits of Journaling | Psych Central
- 83 Benefits of Journaling for Depression, Anxiety, and Stress (positivepsychology.com)
