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Journal Prompts for Anxiety

Updated: Dec 30, 2023

Anxiety is an unpleasant feeling, but fortunately, there are several ways to alleviate it! Journaling is a popular and effective self-care practice that involves self-reflection and bringing your thoughts visible on paper.


When your thoughts are on paper and you can see them, they no longer feel as chaotic and distressing.


We have compiled in this blog post useful journal prompts for anxiety, which you can take advantage of when you feel you need a moment of clarity and calm.


A person managing their anxiety by journaling under a blanket.
Journal prompts are a great help in managinf anxiety.

20 Useful Journal Prompts for Anxiety


The following journal prompts are designed to help you clarify your thoughts when you are anxious. Copy them for yourself and utilize them either by writing or by contemplating answers to them when anxiety strikes.


  1. What am I feeling anxious about right now?

  2. What is the worst that could happen, and how likely is it?

  3. Are my thoughts facts or just thoughts?

  4. How can I break my current problem into smaller, more manageable parts?

  5. What are things I can control in this situation?

  6. Can I identify what triggered my anxiety today?

  7. What is one thing I can do right now to ease my anxiety?

  8. What are some strengths I have that can help me through this anxious moment?

  9. How does my anxiety physically feel, and where do I notice it in my body?

  10. What would I say to a friend who was feeling the same way?

  11. What is one positive thing I can do for myself today?

  12. How has a past anxious moment resolved, and what did I learn from it?

  13. What are some activities that make me feel calm and happy?

  14. How can I be kinder to myself at this moment?

  15. What is a new hobby or activity I’d like to try to manage my anxiety?

  16. How do I want to feel, and what steps can I take to achieve that feeling?

  17. What are the most significant sources of stress in my life, and how can I address them?

  18. How can I create boundaries to protect my mental health?

  19. How can I better prioritize my tasks and responsibilities to reduce stress?

  20. What does my ideal support system look like, and how can I build it?


How to Use These Journal Prompts for Anxiety


You can use these journal prompts when you feel that anxiety is beginning to rise. Sit down, take your writing utensils in front of you, breathe deeply a couple of times, and start writing answers to these questions.


You can also write and read your previous entries when you are not anxious. This way, you can gain perspective on your own anxiety and may start to notice some patterns and triggers.


We wish you much luck and strength in managing your anxiety. We are here for you if you have any questions. 🩷


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