We’ve all come across it before, and some of us have to deal with it more than others. One second you’re happy and content with life and the next second you suddenly feel like you’re being hit with a freight train of emotions as feelings of panic and anxiety take over unannounced.
When anxiety boils to the surface, I’ve found that the most therapeutic way to put my mind at ease is through journaling. It’s such a simple, yet powerful way to express yourself and let your emotions flow.
If you’re new to journaling, I HIGHLY recommend adding it into your daily routine! Journaling is a great way to start your day off with a calm, focused mindset. Whenever I’m trying to set goals, relax, be more mindful or simply release my thoughts, journaling is my go-to.
Related: 50 journal prompts for self-discovery
Health Benefits of Journaling
Journaling offers many benefits to your mental health. Nothing nurtures your soul and lets go of pent-up anxious energy more than through writing.
The simple act of writing has had an amazing effect on my mental health, and I know it’ll do the same for you too! Even if you took 5 minutes out of your day to journal, it can set your day off on the right tone.
Here are just some of the many mental health benefits of journaling:
- Less stress overall
- Improved memory
- Increased happiness
- Better problem-solving skills
- Able to get clarity on tough life decisions
- Discover more about yourself
How to Start
In order to improve your overall mental health, I highly suggest starting a daily journaling practice, either in the morning or evening. By setting a specific time to journal each day, you’ll be more motivated to keep up with it until it becomes a habit.
A journal that I highly recommend is The Five Minute Journal.
There are so many reasons why I love this journal (other than the fact that it’s so aesthetically pleasing), but one major reason is that it’s not only quick and easy to use, but I get so much value from it.
There’s spaces to write your daily affirmations, your priorities, what your grateful for, end of the day reflections, daily challenges and so much more, which really helps me start and end my day off on a high note.
If you’re a busy person like me (I mean – who isn’t these days?) then The Five Minute Journal can easily be added into your daily routine. All it takes is five minutes of your time and you’ll notice a positive change in your mindset, mood and overall mental well-being.
Now after you have your journal of choice, it’s important to find a cozy, relaxing space where you can release the tension that’s built up throughout the day.
I love wrapping myself up in fuzzy throw blankets, brewing myself a good ol’ cup of coffee and listening to some relaxing music. Then I start releasing all of my thoughts, my feelings and my energy into the ink-filled pages.
If you struggle with anxious thoughts like me, then these 50 journal prompts are perfect for you! My mind is always racing (and I tend to overthink everything) so these prompts really help me to slow down, be in the moment and calm my anxious mind.
“If you change the way you look at things, the things you look at change” – Wayne Dyer
50 Journal Prompts To Calm Anxiety
What makes you truly happy?
Write down 5 moments when you were the happiest.
What could you do right now that’d make you happier?
When was the last time you did something for yourself?
What are you grateful for?
Write down 10 things you’re most thankful for…
Write down what you’re most anxious about right now.
Are your worries realistic?
What is the most likely scenario to pan out?
How can you mentally prepare for the next time you’re in the same situation?
What is going well in your life right now?
How can you improve your life?
Are you living up to your full potential? Why or why not?
How can you release negative energy in your life?
What would your perfect day be like?
What are the top 3 biggest obstacles you’ve overcome?
What are your top 3 accomplishments?
On a scale of 1 to 10 you’re mental health is at a … because …
Who has been your biggest supporter? Write a thank you letter to them.
What was your biggest learning moment this week?
What was your greatest failures?
What have you learned from them?
No matter how awful Your day is, these 5 things make you feel better…
The greatest lessons you’ve learned from anxiety are…
Write down how anxiety has shaped you into who you are today.
If you could change anything about yourself what would it be and why?
Name 10 ways you can start taking better care of yourself.
If today was your last day, how would you spend it?
How would you want to be remembered?
What legacy would you want to leave behind?
If you could achieve anything in your life, what would it be?
What have you never done before but would like to try?
What are five things you want to remind myself every day?
What were your biggest life obstacles?
How did you overcome them?
You feel the most confident when…
What are your greatest fears?
Are they realistic?
Do they stop you from living day to day life?
How would you describe yourself to a stranger?
What do you wish most people know about you?
Name 5 people you look up to the most.
What qualities do people have that you wish you had?
What can you work on to become the person you’ve always wanted to be?
What can you do to improve your mental health?
How do you cope with stress?
How are you allowing anxiety to control your life?
When anxiety pops up, how do you deal with it?
What activities trigger your anxiety?
List 3 things you can practice to calm your anxiety.
It’s easy to let anxiety take over, but you can take your power back by simple practicing mindset techniques (like journaling) that put you back in the driver’s seat.
I usually keep multiple journals and a list of journal prompts by my bed so I can journal first thing in the morning and right before I go to sleep. I crave that peaceful, quiet time to myself to reflect, let go of heavy thoughts and set intentions for my life. Those moments are so important for me to rejuvenate and center myself.
If you enjoyed these journal prompts, let me know in the comments (below) how journaling has had a positive effect on your life!
My name is Teresa.
I thank you for this blog of yours. Wow! Just what I’ve v=been needing, as I have been battling with anxiety for a while now. Why? Well, though, I’ve been through menopause already, it doesn’t help, that I have been off of my medication for a while.. I don’t like the thought of being on any form of medications, even over the counter ones, but I am. “Sadly….too day, but I am taking medications, but not for anxiety. At least, not yet.
I love journaling, and I believe, that these will help me to calm myself down a bit. At least, I hope that they do.
I’ve been searching online for writing prompts to journal with. I’ve even, book marked quote a few of them.
Again, thanks for the journaling prompts.
Question, if you know of how to reduce, or get rid of anxiety all together, I’d greatly appreciate the info.