Journaling for Anxiety: Free Prompts and Tips
Around 19% of the US population suffer from some form of anxiety (according to this report) which makes it one of the biggest causes of poor mental health. Luckily, there are many ways that you can reduce the symptoms of anxiety, including journaling.
Taking a few minutes each day to jot down your thoughts, fears, and worries can work wonders for your mental health. And no, you don’t need to do it perfectly to benefit from it. Whether you’re new to journaling or already have stacks of filled notebooks, today we’re diving into how journaling can help calm anxiety, along with some practical steps, prompts, and tips to get you started.
Side note: Further down in this guide I am going to share the guided journal that helped me to completely change my mindset, overcome negative thinking and build my dream life. Keep reading (or scroll down) to find out!
Is Journaling Effective for Anxiety?
You might be wondering whether journaling can actually help with your anxiety symptoms. I was skeptical at first to. Can writing really be that beneficial for your mental health?
The answer is a resounding yes! Numerous studies show that journaling can have a profound impact on reducing anxiety.
When you journal, you’re giving your mind an outlet to process those swirling thoughts. You’re externalizing worries that, left unchecked, can feel overwhelming. It’s like having a conversation with yourself – the best kind, where no one interrupts you!
Journaling helps you:
Get clarity on your thoughts: Putting things into words often reveals what’s really bothering you.
Identify patterns: You may notice recurring triggers for your anxiety.
Reframe negative thoughts: You can look at things from a different perspective, which can be incredibly empowering.
Unload unhelpful thoughts: The act of writing things down can remove unwanted thoughts from your head, giving you more space to think positively.
How to Journal for Anxiety
Now that you know how great journaling can be for anxiety, you might be wondering how to start.
There are no rules when it comes to journaling and the best process with differ from person-to-person. Finding the perfect way to journal for anxiety involves trying different methods until you come across one that resonates with you.
Here’s my favourite way to journal for anxiety to get you started!
Step 1: Find a Relaxing Space with No Distractions
It’s impossible to journal in an environment that is cluttered, noisy or distracting. Choose a comfortable spot where you feel safe and relaxed.
It could be your favourite chair, a cozy corner of the sofa, or even outside in the garden. The key is to remove any distractions. Put your phone on silent, turn off the TV, and focus on being present in this moment.
Step 2: Set a Timer and Do ‘Free’ Writing
Now, here’s where it gets fun. Set a timer for 10-15 minutes and just write—don’t worry about what you write, just get words and thoughts down on paper. This is called “free writing.”
Let your pen (or fingers on the keyboard) move without judgment. Even if your thoughts seem jumbled, that’s okay! This is your time to get it all out.
If you don’t know where to start, check out these amazing brain dump journal prompts.
Step 3: Reflect on Your Thoughts
Once your timer goes off, take a moment to reflect on what you’ve written.
Are there any patterns or recurring themes?
What emotions come up?
Sometimes, just seeing your worries on paper can make them feel more manageable.
At this stage, I like to make notes around what I’ve written. Are the thoughts positive or negative? Are your worries in or out of your control? Try to label your thoughts with anything that comes to mind, this will help you to spot patterns and better understand your thinking.
Questions to Help You Reflect:
What seems to be causing my anxiety today?
Is there something I’m avoiding or resisting?
How would I feel if I didn’t have this worry anymore?
Are there any recurring patterns in my thoughts?
Is there a clear trigger behind my worries?
Are my thoughts logical?
What am I afraid might happen, and how likely is that outcome?
Am I being kind and compassionate toward myself in this moment?
How can I shift my perspective to see this situation differently?
Step 4: Reframe Negative Thoughts
After reflecting, it’s time to challenge any negative thoughts. For instance, if you’ve written “I’m always failing,” ask yourself if that’s really true. What evidence do you have to the contrary?
Reframing is about turning those negative spirals into more balanced, realistic perspectives.
Try writing something like, “I may have had setbacks, but I’ve also had successes.” This shifts your focus from self-doubt to self-compassion.
Some questions to help you reframe negative thoughts:
What is the worst-case scenario, and what would I do if it happened?
Is there a part of this situation that is outside of my control? How can I accept that?
What evidence is there to prove this to be true?
What would I tell my best friend if they had this worry?
Is this 100% likely to happen? What are the alternative scenarios?
How have I successfully navigated challenges like this in the past?
What advice would I give someone else who is going through this?
Are my current thoughts based on facts or assumptions?
Step 5: Use Journal Prompts
If free writing feels daunting, don’t worry! You can use journal prompts to guide your thoughts. Prompts are like little invitations to explore specific feelings or thoughts that you might not think to address otherwise.
I like to keep a selection fo 15-25 journal prompts handy so that I can use them in my journaling sessions. Consider writing a list of journal prompts of the first page of your journal so that you can access them whenever you need to.
Step 6: Write a Reassurance Letter to Your Future Self
A fantastic way to ease anxiety is by writing a letter to your future self. Imagine you in a few weeks, months, or even years—what advice or comfort would you give? Remind yourself that you’re stronger than your anxiety and that you’ve overcome tough times before.
I like to write letters that reassure my future self of positive outcomes. In your letter, give your future self tips for dealing with anxiety, reframe negative thoughts and provide alternative ways of thinking. You can revisit this letter whenever feelings of anxiety pop up.
Step 7: Make it a Habit
Journaling works best when it’s consistent. Try to set aside a few minutes each day or week to journal. It doesn’t need to be lengthy – even five minutes can make a difference. The more you make it part of your routine, the more natural it will feel.
Try it for at least 2 weeks before you throw in the towel. Magic doesn’t happen over night!
The Benefits of Journaling for Anxiety
What exactly can journaling do for your anxiety? Well, quite a lot! Some of the main benefits include:
Stress Reduction: By putting your worries on paper, you’re offloading the mental burden.
Clarity: Journaling helps you clarify your thoughts, making it easier to tackle problems head-on.
Emotional Release: Sometimes, all you need is to vent. Writing it down can help you feel lighter.
Better Sleep: When your mind is calmer, you’re more likely to get a good night’s sleep.
Improved Mood: Over time, journaling can lead to a more positive mindset as you learn to manage and reframe negative thoughts.
25 Journal Prompts to Reduce Anxiety
Ready to start journaling but not sure what to write? Here are 25 journal prompts specifically designed to help you work through anxious feelings:
What is causing me anxiety right now?
Is there something I can do to solve this problem today?
What am I grateful for in this moment?
What are three things I can control right now?
What advice would I give a friend in my situation?
What thoughts are making me feel anxious?
Can I think of a time when things worked out, even when I was anxious?
What’s the worst-case scenario, and how likely is it to happen?
What is something I can do to relax right now?
How have I managed anxiety successfully in the past?
What positive outcome can come from this challenge?
Who in my life can I talk to about how I’m feeling?
How can I take better care of myself today?
What would help me feel more grounded right now?
What steps can I take to manage this anxiety?
How am I stronger than my anxiety?
What is one thing I’m looking forward to?
How can I reframe this situation?
What do I need to let go of today?
How can I show myself more kindness in this moment?
What is a positive affirmation I can say to myself?
What would make me feel more at peace?
What has been going well for me lately?
How can I support myself better when anxiety arises?
What small action can I take today to improve my mood?
Dealing with Anxiety Outside of Your Journal
While journaling is an amazing tool, sometimes you need a little extra help outside of the notebook. Here are a few extra ways to calm anxious feelings:
Positive Affirmations
Positive affirmations are short, powerful statements that challenge negative thinking. For example, try repeating to yourself, “I am capable of handling anything that comes my way.” These affirmations can help shift your mindset and boost your confidence.
I like to include affirmations in my morning routine- I usually repeat them in my head when I’m brushing my teeth! Another great idea is to download printable affirmations and stick them around your living or working space.
Here are 50 printable vision board quotes.
Relaxation Techniques
Breathing exercises, meditation, and even progressive muscle relaxation are fantastic ways to calm the nervous system. Try to incorporate relaxation techniques into your daily routine to keep anxiety in check.
Go for a Walk
Sometimes, the best way to deal with anxiety is to move your body. A quick walk in nature can help clear your head, release tension, and refocus your thoughts. I like to pair my walks with a motivational podcast or uplifting music.
Chamomile Tea
There’s something soothing about sipping a warm cup of tea, and chamomile is known for its calming properties. Brew yourself a cup when you're feeling anxious, and take a few moments to simply relax.
Mindful Colouring
Colouring books for adults are a wonderful way to practice mindfulness. As you focus on filling in the patterns, your mind naturally drifts away from anxious thoughts and becomes more centered in the present moment.
3 Guided Journals That Are Great for People with Anxiety
If you’re looking for a little extra guidance, these journals can offer helpful prompts and exercises. Guided journals are a great way to start your journaling practice in a way that has been tried and tested by experts.
Unwanted Thoughts and Intense Emotions Workbook
This workbook combines cognitive-behavioral therapy techniques with journaling prompts to help you manage intense emotions and anxious thoughts. It’s perfect for those who need a structured approach.
The Growth Journal
The Growth Journal is designed to help you develop a more positive mindset through daily reflections and goal-setting. It’s great for anyone who wants to track their progress and create healthier mental habits.
The CBT Good Habit Journal (My Favourite!)
At the beginning of this post, I said that I would reveal; the guided journal that changed my life. And, here it is!
This journal uses cognitive-behavioral therapy principles to help you build good habits and break free from anxiety-inducing behaviors. Each prompt encourages you to reflect, plan, and take actionable steps toward improving your mental well-being.
This journal makes CBT accessible for everyone which means that you can eliviate your anxiety symptoms without needing to pay for private therapy.
Journaling is a powerful, low-cost tool that anyone can use to manage anxiety. With consistent practice and a willingness to explore your thoughts, you'll be amazed at how much lighter you feel. Grab a notebook, start writing, and take that first step toward calming your mind today.
