10 Journal Prompts to Help Manage Anxiety
Navigating anxiety can feel incredibly overwhelming. There are countless evidence based tools and strategies to help manage anxiety. Journal writing is one of those tools that continues to gather increasing evidence for benefits to our mental health and wellbeing.
According to a 2023 research article, “Journalling engages various regions of the brain that are responsible for emotional regulation and processing. When you put your thoughts and emotions into words, the prefrontal cortex, the area associated with higher-order thinking and decision-making, becomes activated. This engagement helps you gain a sense of control over your emotions and promotes emotional regulation.”
As this research suggests, journal writing can be an effective way to process your thoughts and emotions, and calm your mind. Journalling offers opportunity to explore your feelings, uncover behaviour and thinking patterns, and can help develop coping strategies.
It can often be challenging to know where to begin, so I'd like to share with you 10 simple journalling prompts that can help you on your way to discovering (or rediscovering) some of these incredible benefits of journal writing.
1. Describe a recent situation that made you feel anxious. What thoughts were going through your mind?
By revisiting a moment of anxiety, you can better understand the thoughts that triggered it. Write about the situation and the specific worries you had. This can help you recognise patterns and prepare yourself for similar situations in the future.
2. What are three things you are grateful for today, and why?
Focusing on gratitude can shift your perspective away from anxiety. List three things, big or small, that you're thankful for, and explain why they matter to you. Gratitude is a powerful way to remind yourself of the positives in your life, even when things feel hard.
3. List five activities or hobbies that help you relax. How can you incorporate them more into your daily life?
Think about activities that bring you joy and calm. Whether it's reading, walking, or drawing, these hobbies can be a great way to unwind. Write down how you can add more of these activities to your routine, even if it's just a few minutes a day.
4. Write about a time when you successfully managed your anxiety. What strategies did you use?
Reflecting on past successes can give you confidence in dealing with future challenges. Write about a time when you felt anxious but managed to stay calm. What tools or methods worked for you? Knowing that you've done it before can help you believe that you can handle it again.
5. What are your top three fears or worries right now? Can you identify any patterns or triggers?
Sometimes, just writing down your worries can help reduce their intensity. Take a moment to list your current fears and see if there’s a common theme or trigger. Understanding what sparks your anxiety is the first step to working toward knowing how to manage it.
6. Describe a place where you feel safe and calm. What makes this place comforting to you?
Whether it’s a physical place or a mental image, think about somewhere that makes you feel at peace. Describe it in detail and reflect on why it feels safe. This exercise can help you create a mental refuge you can return to when anxiety strikes.
7. Write a letter to your anxiety, expressing how it makes you feel and what you want to say to it.
Treat your anxiety like a person you’re talking to. Write out your feelings—frustrations, fears, and hopes—and what you'd like your anxiety to understand. This can be a freeing way to express emotions that might otherwise feel trapped.
8. What positive affirmations or self-talk can you use to counteract anxious thoughts?
Positive affirmations are statements you can recite to yourself when anxiety arises. Write a few phrases that resonate with you, like “I am in control” or “This feeling will pass.” Having these on hand can help you interrupt anxious thinking patterns.
9. Reflect on a recent achievement or something you’re proud of. How does it feel to acknowledge your strengths?
Celebrating your achievements, no matter how small, can boost your self-esteem and counter feelings of anxiety. Write about something you’ve accomplished recently and notice how it feels to acknowledge your strengths.
10. Create a list of coping strategies or self-care activities you can turn to when feeling anxious.
Having a go-to list of coping strategies can help when you’re feeling overwhelmed. Write down things that calm you—deep breathing, taking a walk, talking to a friend—and keep this list handy for when you need it.
A powerful regulating tool
Were you aware of how powerful a tool journalling can be for managing your mental health and wellbeing? By making use of prompts like these as a starting point and regularly reflecting on your thoughts, feelings, and experiences, you have the chance to gain a deeper understanding of what triggers your anxiety and discover more effective ways of coping with it.
Over time, this practice can help you build resilience, improve your mental clarity, and create a greater sense of calm in your life. It is definitely not about writing perfectly—it's about being honest with yourself and giving your mind the space to process and heal.
Whether you're giving journalling a go for the first time or picking it up again after a long break, reminding yourself of these benefits may be the boost you need to continue your journey toward growth and deeper understanding of your very unique and personal inner world.