Anxiety Journal Prompts

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Anxiety Journal Prompts

1 — The elephant in the room

What is the thing that’s giving you the most trouble right now? What is the elephant in the room? Stare at it straight in the face and write it down. Describe it — where it came from, how it’s making you feel, what you would do about it if you could.

2 — Describing fears

Spend some time writing about one or two bigger fears you have. Let yourself really explore those fears for what they are. What do they feel like? What do they look like? Do they tend to crop up at certain times for you?

3 — Feelings & emotion

If you are feeling particularly emotional (be it sad, nervous, happy, or angry) about something, take some time to write about that emotion, what led you to feel it, and what you think it may mean for how you feel, overall. For example, if a family member told you they’d like to come and visit you and you found yourself feeling nervous about that, explore why that might be.

4 — Let go of control

List all the things in your life that you cannot control, and therefore, you cannot change by worrying about them.

5 — Strength

Reflect on a few times in your life when you were particularly strong. Maybe you overcame something very difficult or trying, or perhaps you found yourself very nervous about something but you persevered and did it anyway.

6 — Write a letter

If you are feeling particularly anxious about another person, use your journal to compose a letter to that person where you say everything you feel about them. Don’t actually send the letter, and decide you won’t send it before you start writing. This will free you up to really be honest with yourself (and your journal) about how that person makes you feel.

7 — List it

Make a list — like a grocery list — of all the things that are weighing on you, whether they’re things that are worrying you or things that you fear. Putting these things in a journal may help you see them for what they are: separate of you as a person, and rather things that you are experiencing and that will, eventually, go away.

8 — It's OK not to know

What are you worried about that you definitively do not know the answer to, or do not know what the ultimate outcome will be? Write down, and recognize, that those things are elements of your life that you can’t see into the future to know the outcome of. Trust that it’s okay not to have the answers now, and know that you will be able to understand them when the time comes.

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About: Our set of 96 printable journal prompt cards specifically designed to help manage anxiety. Each card contains a thought-provoking prompt aimed at helping you gain insight into your thoughts and emotions, and ultimately reduce anxiety levels.

These cards are perfect for anyone struggling with anxiety or looking for ways to manage their stress levels. They are especially helpful for those who may be hesitant to seek professional help or are unable to access therapy due to time or financial constraints.

With our journal prompt cards, you'll be able to identify your triggers, challenge your negative thoughts, and develop healthy coping mechanisms. By regularly using the cards, you'll be better equipped to manage your anxiety and improve your overall mental health.

The cards are easy to use and can be printed out at home. They're also portable, making them the perfect tool to use on-the-go. Whether you're struggling with anxiety on a daily basis or just looking for ways to improve your mental wellbeing, our journal prompt cards are an excellent resource to have on hand.

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Grounding techniques

Grounding techniques such as journaling and the 333 rule can often help to calm immediate feelings of anxiety.

The 333 rule involves naming three things you can see, three sounds you can hear, and interacting with three things you can touch.

Writing down what’s making you anxious gets it out of your head and can make it less daunting. Reading your thoughts and feelings can help you take stock of your emotions in the immediate moment.

This can also help you better understand the situations and events that cause anxiety.

THOUGHT OF THE DAY

Every time I get a weird feeling about a person, I am right. Gut feelings are guardian angels.

MEME