Sometimes, life inevitably triggers our anxiety. Whether a task at work, relationship troubles, or a random remark from a family member, we can find ourselves feeling anxious due to the looming fear of uncertainty and changes or other fear-based thought patterns.
These 20 journaling prompts will help you identify these patterns, reflect on new and positive perspectives, and rediscover your path to a balanced state of mind. Grab your favorite pen and notebook, get cozy, and let’s get started.
Analyze the Trigger
“What was the triggering event for your anxiety, and what were you thinking of at the time?”
Describe the Feeling
“What emotions are associated with the anxiety you feel? How do you feel?”
Determine What Doesn’t Help
“What do you normally do in such situations, but it doesn’t help? Why do you think those things don’t help, and how can you use this discovery to improve your life?”
Determine What Does Help
“What action could you take in such a situation, an action that does offer relief? Why does it offer relief, and how can you use this to improve your life going forward?”
How Does the Anxiety Show up in Your Body
“How does anxiety feel in your body, physically, for this particular occasion? Did you feel like this before?”
Improve Your Evening Routine
“How can you change your evening routine to ease your anxiety and improve your mood?”
Have Fun With Your Hobbies
“What is a hobby that fills you with joy or relaxation? How can you integrate more of that into your daily life?”
Remember Your Strength
“What was the hardest experience you ever had, and how were you able to overcome it?”
Reconnect With Your Joy
“What are 3-5 things you would love to do for the rest of your life?”
Gratitude and Support
“List 4 people you feel comfortable with during your anxious moments, people that can offer support during such times.”
The Pattern Behind Your Anxiety
“What recurring fears and worries do you have which trigger your anxiety? Is there a common theme or pattern between them?”
Your Happy Place
“Describe a place that makes you feel happy and safe. Include as many senses and descriptions as you like.”
Your Self-Defense Mechanism Is Trying to Protect You
“How do you usually respond to anxiety? And why do you think you respond in that way? In what way is that reaction actually offering you a sense of safety and protection?”
The Message Behind Your Anxiety
“If your anxiety had a voice, what do you think it would say? What would its message to you be?”
Lessons Learned Through Anxiety
“What are 3 lessons that your anxiety has helped you learn?”
Motivational Quotes
“What are your favorite motivational quotes or song lyrics, and why are they your favorite? In what way do they deeply resonate with you?”
Love Letter to Yourself
“Write a love letter to yourself; list all the qualities (physical, mental, or emotional) you appreciate about yourself.”
Remember Your Accomplishments
“What are 3 accomplishments that you’re proud of today?”
Improve Your Morning Routine
“How can you change your morning routine to ease your anxiety and improve your mood?”
Turn Your Anxiety Into Art
“How do you visualize your anxiety? Write a poem or draw a sketch to describe the anxiety you feel. Play with the adjectives and descriptions, or the colors and lines.”
S.K. Lumen
S.K. Lumen is a writer, artist and blogger who is passionate about helping women become their best selves. Her writing is educational, empowering and uplifting, and includes topics like personal development, self-care, self-love, mental health, wellness and spirituality.