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10 Journal Prompts for Anxiety: Get Relief Now

Writing is a mental health therapy that has been proven to relieve anxiety and mental stress. In this article, you will find 10 journal prompts that have been designed for people who suffer from mental illnesses such as anxiety. Whether you’re an experienced journaler or just starting out, these tips will help you improve your mental well-being. Do you want to improve mental health through journaling but don’t know where to start? Then this article is just for you!

journal prompts for anxiety

Can Journaling relieve anxiety?

Yes! It, similar to a food diary, can help you track what made you feel anxious and what was most effective in helping you. I talk more about tracking and analyzing your anxiety in my Holistic Anxiety Relief Course!

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma
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Can journaling help mental illness?

Absolutely.

It can be like a therapy session except for its one way and just venting that you can visualize by seeing it on paper! A recent study shows that journaling caused the study participants to have less distress. (Smyth J, et. al., 2018)

How do I cope with anxiety?

There are many natural ways to cope with anxiety, that’s what this blog is all about. In this post, I have focused more on the mental aspect of mental health. Whereas some other posts include more about how to deal with the chemical or physical aspect of anxiety.

Simple ways to cope are to first take care of your chemical imbalance with exercise, balanced meals (organic foods, with fat, fiber, and protein), deep breathing, and supplementation. I talk more in-depth about this in my Holistic Anxiety Relief Course.

Here are some other posts you might like:

Here are the 10 journaling prompts for anxiety:

  1. What would you like to leave behind?

2. Make a list of your mental health goals.

3. Describe the mental activity that makes you most relaxed.

4. Describe your happy place, what it looks like, smells like, and feels like.

5. Write about the people that mean the most to you and why.

6. Write a list of your strengths and weaknesses. Look at your list of “weaknesses” and ask yourself if they are really true.

7. Write a list of things you accomplished today, did the dishes, worked, talked to people, exercised, etc.

8. What does an anxious day typically look like for you and what are some ways that you can relax best in those situations?

9. Write about a happy childhood memory you have.

10. Write about what you are most thankful for.

At the end of each day, spend some time thinking about all the things that happened. Reflect on these events and write down at least one thing you’re grateful for in your journal. This mental health therapy is a great way to get rid of negative mental patterns and mental health issues such as anxiety.

*Bonus 11: Draw or color in your journal, if that’s something you enjoy doing. This mental health therapy will help you to focus on the present moment rather than worrying about what happened yesterday or what might happen tomorrow. Try it out for yourself!

Another very therapeutic way of dealing with anxiety is through drawing as well and here are some drawing ideas that can help get you started!

At the end of every day, I find myself grateful for having been able to accomplish so much – even when certain days didn’t go according to plan! In addition, spending some time thinking about my mental health goals helps me get motivated towards achieving them. What are your mental activity relaxation methods? Do they make sense? It can be anything from going outside and taking a walk, listening to music while cooking dinner with a friend.

What is the best anxiety journal?

Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal
$6.99

A great way to keep track of what you are thankful for and focus on all the good you have in your life.

We earn a commission if you make a purchase, at no additional cost to you.
07/23/2023 11:45 pm GMT

This book is more of a gratitude book, but I included it since focusing on gratitude can help you be less anxious overall. The two below give you many different journal prompts for anxiety, self-love, and self-confidence.

Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are: Logan MSW LCSW
$9.59

This colorful journal was created by a licensed clinical social worker and it has many positive affirmations in addition to journal prompts for anxiety.

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07/23/2023 11:11 am GMT
True You: A Self-Discovery Journal of Prompts and Exercises to Inspire Reflection and Growth:
$13.59

This is a book that gives you journal prompts to write in every day that helps with anxiety and allow you to focus on your strengths and positive things.

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07/23/2023 02:07 pm GMT

If anxiety is something you suffer from, I recommend trying out one of these journal prompts for anxiety or purchasing one of these journals that will guide you through daily prompts you can write to focus on positivity and growth.

Anxiety journal prompts are a great way to help you focus on the positive and be able to better understand why you feel anxious. Sometimes we just need to change our thinking by focusing on something we are grateful for or what we can control in our lives.

This gives us more empowerment and feelings of confidence.

References:

Smyth J, Johnson J, Auer B, Lehman E, Talamo G, Sciamanna C
Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial
JMIR Ment Health 2018;5(4):e11290
URL: https://mental.jmir.org/2018/4/e11290
DOI: 10.2196/11290

Originally posted 2021-09-19 03:33:21.

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Hello! My name is Megan Santiago, B.S in Psychology, I have a Master's Degree in Mental Health Counseling and I am currently seeing clients as a Mental Health Counselor Intern. I am the Owner and Founder of Holistic-Momma.com. A little bit about me, I am OBSESSED with all things holistic health. I believe we can heal our physical bodies if we first heal our minds. I am a psychology major; I've worked alongside Naturopathic Doctors, Chiropractors, and numerous practitioners. I was a health educator for a well-known supplement brand, and now I share my experience and knowledge. I hope you learn something while on my site, and feel free to contact me with any questions!

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