Have you ever felt like your thoughts and feelings were spiraling out of control? I know that I have. If you’re reading this, then chances are that you’ve felt the same way too. It can be really hard to put words to what’s going on inside our heads sometimes-especially when it seems like our minds are racing with all sorts of different ideas at once. We might find ourselves freaked out about something in particular or feel trapped by a sense of dread no matter where we go or who we talk to. This is anxiety – a mental health condition characterized by physical symptoms such as rapid heart rate, shortness of breath, chest pain, sweating hands/feet/face…the list goes on!

Sometimes the anxiety can be so overwhelming that it can be a struggle to keep up with the day-to-day tasks that life demands. While there are many ways you can manage your symptoms, one way might be as simple as journaling.

Let me show you how journaling can help with those thoughts and feelings of anxiety. Sometimes all it takes is a little help and some time to work through your worries. With this in mind, I will share with you 40 journal prompts for anxiety that will get you started tackling your fears head-on!

Does journaling help with anxiety?

The answer is yes. Journaling can be very helpful in managing mental health disorders, including anxiety. A study of undergraduate nursing students found that using a reflective journal effectively decreases their anxiety about caring for patients. (1)

Journaling can help cope with anxiety in many ways:

  • It can help you identify what is causing your anxiety.
  • Journaling can help you to get in touch with your emotions.
  • Expressing yourself through writing is a healthy way to release pent-up feelings.
  •  It can be cathartic and therapeutic to write about traumatic events in your life.
  • Journaling helps you focus on the positive aspects of life rather than dwelling on negative thoughts.
  • Writing down positive thoughts, memories, and feelings can help improve moods.
  • It’s easy and inexpensive – all you need is paper and a pen!
  • You have complete control over what goes into your journal, so there’s no pressure or expectation from others.
  • Journaling boosts creativity by encouraging self-expression.
  • Keeping a journal improves self-awareness and mindfulness, which help manage anxiety disorders.
  • Journaling can also help you track the progress of your treatment plan.

Related:10 Tips for Dealing with Anxiety

Disclaimer: If you’re struggling with chronic anxiety that interferes with your daily tasks, it is important to seek help. Reach out to your healthcare provider.

40 Journaling prompts for anxiety

Journaling prompts for anxiety

One way to get started with journaling is to try one of these writing prompts. Read on for 40 journal prompts for calming anxiety that will help you find peace in the midst of chaos.

  • How does anxiety make you feel?
  • List three things that scare you and write down why.
  • What triggers your anxiety or makes it worse?
  • What signs do you notice before an anxiety attack?
  • What past traumatic events do you think may be causing your anxiety?
  • How do your worries affect your daily life?
  • What would you like to forgive yourself?
  • List five toxic habits and how they impact your anxiety.
  •  Make a list of people that make you feel anxious. Why do you think they make you feel that way?
  • Write a letter to someone who contributes to your anxiety ( and never send it)

Related Post: 70 Journal Prompts For Self-Discovery

  • Describe your greatest accomplishments.
  •  What comforting things can you do to distract yourself from your anxiety?
  • When do you feel the calmest?
  • Do you feel like you have enough support?
  • Write a thank you letter to your biggest supporter.
  •  Write down at least ten things that always make you smile.
  • Write down the most significant lessons you’ve learned from your anxiety.
  • What are some self-care ideas to soothe your anxiety? Reach for the list when you’re feeling overwhelmed.

Related Post: 12 Ways To Practice Emotional Self-Care

  • What’s a quality you love about yourself?
  • Keep a list of the compliments you’ve received from others.
  • Make a list of five ways you can take better care of your mental health.
  • Make a list of five calming affirmations to recite when the anxiety spikes. Here are 50 positive affirmations for anxiety you can choose from.
  • Write down five moments when you were the happiest.
  • What are the top five biggest obstacles you’ve overcome?
  • Write a letter of encouragement to yourself.

Related: 35 Journal Prompts for Self-Love

Daily journal prompts for anxiety relief

The following prompts are designed to help you write down your thoughts and feelings each day. Feel free to use them however works best for you!

  • What is your first thought in the morning?
  • What makes you happy today?
  • What went wrong today?
  •  What can you do to make your day better?
  • Write down what you’re most anxious about right now.
  • On a scale of 1-10, your anxiety level is_
  • Are your worries realistic?
  • What can you do to change how you’re feeling?
  • How are you feeling physically right now (fatigue level)?
  • What is your mood like right now (happy/frustrated/depressed)?
  • What are five things you want to remind yourself every day?
  • What are three things you are grateful for today?

Related Post: 40 Gratitude Journal Prompts to Cultivate Joy and Happiness

Final Thoughts

If you’re struggling with anxiety, this list of journal prompts is a great place to start. Each prompt encourage introspection and self-awareness, and it will also help you calm down and relax your mind and body.

Journaling is most effective when it is done consistently. However, it’s important to note that anxiety journaling is not for everyone. If you find the process of writing down your thoughts cathartic and helpful, then, by all means, keep doing so! But, if you feel worse after completing a thought-provoking prompt or struggling to come up with something meaningful – stop. Try other soothing techniques like breathing exercises, meditation, weighted blankets. It’s never too late to take care of yourself; I hope these ideas make it easier for you!


  1. Stress and anxiety among nursing students: A review of intervention strategies in literature between 2009 and 2015 – PubMed (nih.gov)

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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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