Top 20 Journaling Prompts for Anxiety

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I’m sure this isn’t the first time you’ve read somewhere on the internet to write in a journal! And I’ll even admit, I am still working on making this a daily habit myself. I definitely know from experience that every time I write in a journal, I feel like I can finally relax my mind. Getting all of that extra noise out onto paper seriously helps!

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As someone who had definitely had her fair shares of ups and downs with anxiety, I can say that journaling is a great tool to use to help release your emotions during anxious times. I am an overthinker, and I always have so much on my mind to the point that I actually find myself ignoring my feelings often to just find some peace! But journaling can tremendously help me get everything out of my head. Even if all of my thoughts are still stressing me out, I can see in front of me what I just wrote down and tackle each thing one at a time.

Sometimes, you don’t even need a prompt. If you have a lot on your mind, you can dump it all in your journal. It’s easy to do when you’re stressed, but when you have good days you don’t always think to write in it. I think it can be so beneficial though even on those good days to make journaling a daily habit, because it can help you not build up your emotions and thoughts and push everything to the back of your head. I am totally guilty of doing that! I don’t even realize that I’m doing it most of the time honestly! Then I feel it all come down at once, and my anxiety skyrockets. Using daily journal prompts can help organize your thoughts to help with this, and finding journaling prompts for mental health specifically can be rewarding!

For me, I like to write in my journal at night. I notice that nighttime is when my mind loves to race and not shut up, so I find that it helps me most to do it then. Lot’s of people find it helpful to write in the mornings as well. Whatever works best for you!

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Here’s 20 personal growth journal prompts to use when you are going through an anxious time:

  1. What is something you’re grateful for? Gratitude prompts can help you look at the bigger picture.
  2. What is a goal you’d like to work towards, or some healthy habits you’d like to start?
  3. Write a prayer to your higher power.
  4. If you could picture the perfect life for yourself, what would that look like and how can you work towards that?
  5. What is something that motivates you?
  6. What is your biggest dream?
  7. Write about your goals for this week.
  8. What is something you can teach others?
  9. What are some negative thoughts about yourself? Then write about how those thoughts are wrong.
  10. What is something you learned about yourself today?
  11. How can you do better tomorrow?
  12. What was the happiest moment of your life?
  13. What is something I need to let go of?
  14. Write about what calms your mind.
  15. What is a promise you’d like to make to yourself?
  16. Have you noticed certain things that trigger your anxiety? Certain places, people, foods, etc. What are ways to minimize and work on these triggers?
  17. What are ways that you can put your mental health first?
  18. What are things that you’ve overcome in your past?
  19. Act like your anxiety is a character and write a letter to it to defeat it.
  20. What are the qualities you love most about yourself?


I hope these prompts help you release your stress! Anxiety is no joke, so it’s important to make your mental health a priority. You will be a better person because of it! Do you journal daily?

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