A girl in a blue shirt sits on her couch and journals as a way to better manage her anxiety symptoms.

10 Journaling Prompts for Anxiety

July 18, 2023

5 min.

You can use these 10 journaling prompts to help better manage your anxiety.

By: Charlie Health Editorial Team

Clinically Reviewed By: Dr. Don Gasparini

Learn more about our Clinical Review Process


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Table of Contents

Journaling prompts to work through anxiety

Everyone experiences anxiety, and sometimes it can be hard to keep your worries under control. While it’s not a substitute for anxiety treatment, journaling can be a helpful tool to work through your fears or racing thoughts. Here are 10 journaling prompts to help you work through anxiety: 

1. What are my anxious thoughts telling me? 

Write down the thoughts that often arise when you feel anxious. Explore the underlying beliefs and assumptions driving those thoughts.

2. What physical sensations do I experience when I’m anxious? 

Describe the physical sensations and symptoms you notice during anxious moments. Pay attention to your body and how anxiety manifests for you, as it’s different for everyone.

3. What are some situations or triggers that heighten my anxiety? 

Reflect on specific situations, places, or people that tend to trigger your anxiety. Identify any patterns or common themes.

4. What coping strategies have been effective in managing my anxiety? 

Recall times when you successfully managed your anxiety in the past. Write down the coping strategies, techniques, or self-care practices that have previously worked for you.

5. How can I challenge my anxious thoughts or beliefs? 

Explore ways that you can challenge and reframe your anxious thoughts or beliefs. Divide your page in half and write down an anxious thought on one side of the page. Then, on the other half, write down an alternative, more balanced perspective in response to the anxious thought. Repeat this for any anxious thoughts that come to mind.

6. What self-care activities bring me a sense of calm or relaxation? 

List self-care activities that have a soothing effect on your anxiety. Consider activities that calm you, like deep breathing exercises, hobbies, or time in nature. 

7. How can I practice self-compassion when I’m feeling anxious? 

Explore how you can be kind and compassionate towards yourself during anxious moments. Write down self-compassionate affirmations or messages you can remember when feeling anxious.

8. What healthy boundaries can I establish to manage my anxiety? 

Reflect on areas in your life where setting boundaries could help manage your anxiety. Write down specific boundaries you can set with others or even with yourself.

9. What support systems do I have in place for managing anxiety? 

Identify the people in your life who offer support and understanding during anxious times. Reflect on how you can lean on them or seek additional help from them when needed.

10. What small steps can I take today to manage my anxiety right now? 

Identify small, actionable steps you can take right now to manage your anxiety in the present moment. Focus on realistic and achievable actions that promote well-being.

Journaling is a personal practice, and these prompts are meant to serve as a starting point. Feel free to modify any journal prompt above or create others that resonate with your unique experiences of anxiety. Allow your journal to be a safe space for self-expression and exploration as you navigate your anxiety and seek greater well-being.

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The benefits of journaling for mental health and anxiety

Journaling offers several significant benefits for managing anxiety. It is a powerful tool for emotional regulation, fosters self-reflection, and empowers people to navigate their anxiety and cultivate a greater sense of mental well-being.

Putting anxious thoughts and emotions into words on paper helps people with anxiety externalize their feelings in a safe and private space. Releasing anxious feelings through writing can bring about relief and lessen the intensity of anxiety. Journaling can also help reduce stress by redirecting focus to the present moment. It can ground people in the here and now and reduce anxious rumination about future worries. 

People with anxiety may also find that journaling makes them more self-aware, helping them identify their anxiety triggers and underlying anxious thought processes. This self-reflection fosters a deeper understanding of one’s anxiety and provides insights into the specific factors that contribute to it. 

Journaling also enables people to track their progress and identify coping strategies that have proven helpful. This reflective process fosters a sense of accomplishment, encouragement, and motivation to persist in their efforts toward anxiety management. 

Although journaling can be an important tool for managing the intensity of anxiety, it is not a substitute for professional help from a mental health provider. Whether you have already been diagnosed with an anxiety disorder or are struggling to get your worries under control by yourself, therapy is essential for managing your mental health and anxiety.

A person struggling with anxiety holds a pencil and journals as a way to better manage her anxiety symptoms.

How to start journaling with journal prompts for anxiety

So, journaling with journal prompts for anxiety can be a helpful way to manage anxiety symptoms, but how do you get started? Here’s a step-by-step guide on how to begin journaling using journal prompts for anxiety:

1. Settle into a comfortable environment

Find a quiet and peaceful space to focus on your thoughts and emotions without distractions. Create a calming atmosphere that promotes relaxation and reflection.

2. Gather your journaling materials

Choose a journal or notebook you feel connected to, along with pens or pencils you enjoy writing with. If you don’t have these supplies, consider getting them, as using materials you enjoy can enhance your journaling experience.

3. Choose a prompt

Select a journal prompt that relates to anxiety. Consider using any of the 10 listed above.

4. Explore your thoughts and emotions

Dive deep into the journaling prompt and explore your thoughts, fears, and anxiety-related concerns. Be honest with yourself, and let your writing reflect your inner experiences. Allow yourself to express any emotions that arise.

5. Write without judgment

Remember that journaling is a judgment-free space—this is for your eyes only, and you don’t have to share it with anyone else or even re-read what you’ve written if you don’t want to. Embrace your thoughts and emotions as they come, even if they seem uncomfortable or difficult. This is an opportunity for self-reflection and growth.

6. Be consistent

Commit to a consistent journaling practice. Set aside dedicated time each day or week to engage in this activity. Having a consistent journaling practice is key to unlocking the full benefits of journaling for anxiety.

7. Review and reflect

If you feel comfortable doing so, periodically review your previous journal entries. Look for patterns, insights, and progress in managing your anxiety. Use these reflections as opportunities for growth and to refine your coping strategies.

Journaling and anxiety therapy at Charlie Health 

Charlie Health is committed to creating an unparalleled, multi-pronged approach to care for teens and their families, incorporating journaling and other mindfulness techniques into treatment—including for people struggling with anxiety. If you think that you might benefit from an individualized mental health treatment plan, reach out to learn more today

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