journal prompts for anxiety

20 Journal Prompts for Anxiety + BONUS Pandemic Anxiety Prompts

May 23, 2020shemindfully

We all know by now that journaling is good for your mental health. It helps alleviate stress and helps to dig deeper into our inner experiences. There are tons of journal prompts out there for a variety of different needs- self love, self discovery, boosting happiness, gratitude, etc. Anxiety plagues the population and has only grown with the recent pandemic/quarantine nonsense.

Anxiety can take many forms. It can manifest physically or it can be a purely mental process. We can be anxious about the potential of catastrophic world events or about a test we have next Tuesday. We have all suffered from some form of anxiety at some point in our lives.

Today I thought it would be helpful to provide 20 journal prompts for anxiety to help you soothe the inner chaos in hopes of finding some serenity.

The Set Up

Before you begin journaling, make sure you’re in a comfortable place free from distraction. The last thing we need is for you to be mid-flow, really in the groove of things, then be distracted by your phone going off or your roommate knocking on your door.

Ideally, we would like for you to journal at the same time each day (or at least every time you do it). This will help you to develop the habit of consistent journaling which will only bring you closer to all of the wonderful benefits. I prefer to journal in the morning because it helps to clear my mind of any chaos that I could potentially bring into the rest of my day. Other people like to journal at night to try to clear their thoughts before attempting to sleep. It’s up to you, just try to be consistent!

Read Also: 7 Step Mindful Morning Routine

Journal Supplies

There are a variety of journal types out there. You could get one with lines, without lines, with bullet grids, so on and so forth. I recommend using the kind with a built in book mark or something to mark your place, so you don’t find yourself constantly flipping through trying to remember where you were. (This distracts me because I end up wanting to read old entries; I’m nosy even when it comes to myself).

I also highly recommend writing in pen. Yes, pen! Permanent. Ink. I think there is a lot of value in what we choose to write down. Even if we write something and immediately after decide it was a mistake, there’s some value in that. It came to mind and we wrote it down for a reason. So perhaps seeing the things you cross out could give you some indication as to what’s going on beneath the surface.

Ok, ok. Onto the prompts!

Read Also: 52 Journal Prompts for Self Discovery

20 Journal Prompts for Anxiety

  1. When did your anxiety start?
  2. What does your anxiety FEEL like in your body? Where do you notice it, how would you describe the sensation?
  3. Draw what your anxiety looks like.
  4. What is something you find yourself worrying about often?
  5. Write out a list of all the things you are feeling anxious about today. Then go back and look for the truth behind each statement (if any). What does your best-case scenario look like for these things?
  6. Visualize your life without anxiety. What does it look like?
  7. What has your anxiety stopped you from accomplishing this past week? Month?
  8. What are your ways of coping when you’re feeling anxious?
  9. Write down 15-20 things you can do when you are feeling anxious. (You may need to do a quick google search or phone-a-friend here).
  10. What are 2 things you wish other people knew in relation to your anxiety?
  11. How are you feeling right this second? Describe it in as much detail as possible.
  12. Write a list of 10 things you’ve accomplished that you are proud of.
  13. What are some ways you could love yourself more?
  14. Write a letter to someone you admire for their courage/bravery. What would you say to them?
  15. Write a letter to your anxiety as if it were its own entity. Tell it off! Be aggressive & vocal about your feelings.
  16. What are some common triggers for your anxiety? How can you avoid these or work around them?
  17. What is something you just can’t seem to let go of?
  18. Set a timer for 5 minutes and list all of the things that make you happy. Don’t stop until the 5 minutes are over.
  19. What would you like to see in your future self? Are there any steps you can start taking now to get you there?
  20. What is one thing you are too afraid to do? What are some ideas for overcoming this?

Bonus COVID-19 Specific Anxiety Prompts

  1. What is your greatest worry about the pandemic?
  2. What have you learned about yourself during quarantine?
  3. How has social distancing treated you?
  4. Have you discovered anything new about yourself in your relationships?
  5. How do you cope with any anxiety related to the pandemic?
  6. If we were to enter into quarantine again, what would you want to do differently?

I Hope These Are Useful!

I always think it’s so fun to read through journal prompts. It really motivates me to keep up with journaling because there are so many options for what to write about! I love targeted prompts because sometimes I’m just not in the mood to free-write about whatever comes to mind. I want something I can follow and get done in a short amount of time. I’ve got places to be!

Please let me know what you think of these 20 journal prompts for anxiety, and definitely let me know if you try any! I love hearing from you all and want to keep providing prompts that are useful and relevant!

Comments (12)

  • Holly

    May 23, 2020 at 1:41 pm

    Journaling is a great way to release fears and anxiety. During stressful times of our lives can bring on anxiety and this inspired post will help so many!

  • Sonia

    May 24, 2020 at 1:09 pm

    Writing is a fantastic outlet not only for anxiety but also for our own peace of mind in general. Thanks for sharing..

  • Dayana

    May 24, 2020 at 1:55 pm

    Hey ! I always love to pen down my thoughts and later I analyze it when am completely alright.
    Here I love to find the answers to your question on my own .. Really awesome ..can’t wait to start .. Thank you yaar..great post

  • Natalie

    May 24, 2020 at 2:18 pm

    Writing and talking through your thoughts is an extremely helpful way to overcome anxiety. It’s a slow and personal process but these are great tips!

  • Maria Black

    May 24, 2020 at 3:12 pm

    Really helpful list, I never thought to look at my anxiety in this way. I’ve been feeling just mad anxious lately and I think these writing prompts will be really soothing for me! Thanks for sharing 💖

  • Michelle

    May 25, 2020 at 3:45 am

    I enjoy writing and journaling (when I have time) I can get all my points across better in writing then in person. I will keep these prompts in mind as I journal for myself.

  • Meaghan Jackson

    May 25, 2020 at 12:18 pm

    I was just posting on social media the other day about the importance of journalling. I never used to be into it until my older sister, who is a life coach, encouraged me to try it out. Now I recommend it to everyone especially the parents I work with as a parenting coach. I love the questions you have here. I’ll be passing this post along to others for sure.

    1. shemindfully

      May 25, 2020 at 7:03 pm

      It’s such an underrated form of self-therapy! A lot of people are skeptical at first, but it truly is one of the best things we can do.

  • Natalie

    May 25, 2020 at 2:20 pm

    These are great Kelly. Thank you so much for sharing!

  • Dianne

    May 25, 2020 at 3:16 pm

    Thank you for sharing! These are great!

  • Lanise

    May 25, 2020 at 4:49 pm

    This are some good journal prompts. Thanks 🙂

  • Vicky Beaney

    May 25, 2020 at 5:31 pm

    I absolutely love journalling! I find it so helpful.

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