31 Journal Prompts for Anxiety

Grounding in the moment

1. 1.Write down five things you can see, four you can hear, and three you can touch right now.
2. 2.Where do you feel the anxiety in your body, and what does it feel like: tight, buzzing, heavy, hot?
3. 3.Take three slow breaths. How does your body feel now compared to before?
4. 4.What is true and safe in this exact moment?
5. 5.If your anxiety had a volume knob from 1 to 10, where is it right now?
6. 6.What is one thing you can do with your hands for the next five minutes?

Untangling the worry

1. 7.What exactly are you worried will happen? Write it in one sentence.
2. 8.What is the evidence that this will happen, and what is the evidence that it will not?
3. 9.What is the worst case, the best case, and the most likely case?
4. 10.If the worst case did happen, how would you cope?
5. 11.Is this a problem you can solve, or a worry you need to sit with?
6. 12.Will this matter in a week, a month, or a year?
7. 13.What would you say to a friend who was worried about the exact same thing?

Spotting your patterns

1. 14.What situations, people, or times of day tend to bring on your anxiety?
2. 15.What did you eat, drink, or skip today, and could it be affecting how you feel?
3. 16.What thought tends to show up right before the anxiety spikes?
4. 17.What do you usually do when you feel anxious, and does it make things better or worse over time?
5. 18.When was the last time you felt calm? What was different?
6. 19.What are you trying to control right now that you cannot actually control?

Calming your inner voice

1. 20.What is one kinder sentence you could say to yourself right now?
2. 21.Write a short note to your anxiety thanking it for trying to protect you, then tell it what you need instead.
3. 22.What has anxiety told you before that turned out not to be true?
4. 23.What is a past challenge you got through that you once thought you could not handle?
5. 24.What would you do today if you trusted yourself a little more?
6. 25.What does safety feel like for you, and how can you get a little closer to it?

Taking a small step

1. 26.What is the smallest possible next step you can take on the thing you are worried about?
2. 27.Who could you reach out to for reassurance or company?
3. 28.What calming activity has helped you before that you could try again today?
4. 29.What would you like to put down for the rest of today?
5. 30.What is one thing that went okay today, despite the anxiety?
6. 31.What do you want to remember the next time anxiety shows up?

Tips that make it stick

• •Journaling can ease everyday anxiety, but it is not a substitute for care. If anxiety is affecting your sleep, work, or relationships most days, talk to a doctor or therapist.
• •Anxiety often hides other feelings. Try to name the specific one, like dread, insecurity, or overwhelm, because each points to a different kind of help.
• •Set a short timer for worry writing. When it ends, close the journal and do something physical.
• •Do not reread anxious entries right before bed. Save the review for daytime.

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