5 Journal Prompts and Activities for Anxiety
Plus, a Free 30-Day Anxiety Tracking Workbook
I have a confession to make: I’m a bit obsessed with journaling.
It’s probably due to the fact that I did a lot of journaling as a way to heal from my depression that I had suffered with for a decade.
I only saw a therapist three times, and I stopped going mostly because of cost.
Honestly, though, journaling helped me heal, and I haven’t had depressive episodes in over a year. Journaling has also improved my anxiety by a lot.
I don’t claim to be healed by either depression or anxiety, but needless to say journaling, when done “right”, can be extremely beneficial.
Also, 95% of the journaling I did was never on paper.
In fact, I got the biggest benefit by journaling digitally (on my laptop or phone) because I rarely remembered to pull out my physical journal.
So, keep in mind, just because I talk about journaling, doesn’t mean it’s strictly paper and pen.
Where do I find myself most?
If you are in the past, you probably need to focus on healing your trauma.
If you are in the future, you probably need to learn to let go — of the things you can’t control, of expectations, and anything that holds you back in the present.
Sometimes, it’s both past and present. Sometimes, we worry of what might happen due to what has happened in the past.
When you know the answer to this question, focus on the journal prompts, questions, and activities with a specific focus that you need.
For example, journal prompts for healing past trauma or for quieting your inner critic.
What are some neutral affirmations I can repeat to myself when I’m anxious?
Positive affirmations have been beneficial to a lot of people — but for just as many, it has done the exact opposite.
This can especially be true for people with depression, anxiety, or low self-esteem.
But there is something about neutral affirmations that can hold a special kind of power.
Let me give an example, and this particular example is something I used in the past when it came to developing my confidence.
My inner critic liked to lead me to believe that I was ugly and “too big”.
Instead of a positive affirmation such as “I am beautiful / stunning / gorgeous”, I use something that is a bit more neutral.
I am learning to love my body again.
My body deserves to be cared for and loved.
My body is meant to change.
I am choosing to be kind to myself.
Sometimes, I have even used an incredibly simple affirmation such as I am okay.
Something about “okay” feels like I’m not being judged. The word isn’t so big that my inner critic wastes so much energy to fight me on. “Okay” is something that is easier to accept. “Okay” is a nice comfort to start off with.
What would it be like if I had control over my anxiety?
It’s one thing to just sit back and ponder this question in your head, and it’s another thing entirely to actually write your answer down.
Even better, really get detailed about this.
How would it feel?
What would you do?
What kind of opportunities would open up?
What would your day be like?
What would change? Your energy levels? Your confidence?
How would that particular change, change your life?
When you answer this question, you answer a simple but important question: Why should I work on managing my anxiety?
Personify your Inner Critic
Imagine your inner critic as someone you wouldn’t be able to take seriously.
What do they look like?
What do they sound like?
What is their name?
For example, my inner critic’s name is Stacy. I kept mine simple, but honestly you can name your Inner Critic “Mr. Stuffoluffokiss” because it doesn’t matter.
But personally, Stacy is easy.
Because every time Stacy talks, I think to myself, “Shut the hell up, Stacy, no one is talking to you”.
And honestly, it helps.
Plus, it’s hard to take an inner critic seriously that has a funny voice or looks like a clown or wart-covered troll.
Bonus Activity: Write a letter to your Inner Critic.
Track your triggers and progress
Knowing your triggers doesn’t mean you identify what to avoid.
Knowing your triggers helps you be more prepared.
By building your mental health toolbox, you are able to choose from whatever tool you need to help you find an inner calm even during triggering events.
And eventually, things do get easier.
As long as you don’t push yourself too hard, too fast.
You can track your anxiety by asking these 5 simple questions.
- What was the event that triggered your anxiety?
- What were you thinking in that moment?
- What did you feel?
- What did you physically feel?
- How do you think you should respond? (To track progress: How did you respond?)
Do you want a free, 30-day anxiety tracking workbook? No email sign-up required.
This workbook can be used as a printable or filled out digitally.
