Journaling for anxiety: 15 prompts to help you release stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Does journaling help with anxiety? Yes! Find out how with our 15 curated prompts designed to ease anxiety. Journaling for mental health has never been simpler.
Feeling anxious is a natural human response to stress and the truth is that everyone experiences it from time to time. A little anxiety is normal, and in some cases can be a motivator, but when it starts affecting your daily life, it's time to take action.
While professional help is invaluable, there are also personal tools you can use on your own time to manage your stress levels. One often-underrated tool is journaling. You might wonder how writing down your thoughts could help curb anxiety but this simple practice packs a punch.
Journaling allows you to sort through complex feelings, gain insight into the things that trigger you, and even track your emotional patterns over time. Not sure where to start or what to write? Don't worry, we've got you covered.
At its core, journaling is like having a heart-to-heart with yourself right on paper. It's a way to lay out what's on your mind, making things feel less overwhelming. Writing down your emotions often helps to diffuse their intensity, granting you a sense of clarity and calm.
The benefits of journaling for your mental health
Journaling might seem like a trendy self-care buzzword, but there's genuine value in writing things down. Your mental health and wellbeing will thank you.
Journaling can boost mindfulness
Journaling is like having a mirror for your thoughts. As you pen down your feelings and experiences, you get a clearer picture of any downward spirals, joys, or repeating issues. The Calm Mindfulness Journal is a great place to begin.
Journaling helps shield against depression
You know those heavy, gloomy feelings? Research has shown that pouring them out on paper can help keep them at bay, easing those depressive blues.
Journaling can improve emotional wellbeing
Journals don't judge. They let you express uncomfortable feelings, rejoice, and reflect. Over time, this daily emotional offload can lift your spirits and balance your moods.
Journaling could boost your immunity
Some studies suggest that engaging in expressive writing might give your immune system a little nudge in the right direction.
Journaling can help with memory
Remember that scorching day from last summer? Or that lesson you learned the hard way? Journaling is like a backup drive for your brain, reminding you of things that matter.
Journaling can help with problem-solving
Writing out the challenges you’re facing often gives you a fresh perspective, making it easier to find solutions.
Journaling for anxiety and stress relief
Anxiety and stress can feel overwhelming, but journaling offers a practical way to find a sense of calm. Your journal gives you a private space to express your emotions, reflect, and process what you're going through. Often, just the act of writing them down can make your worries seem less daunting.
But a journal is more than just a sounding board–it's a haven. We all have days when our emotions feel like they're about to burst out of us. When that happens, your journal offers a non-judgmental space to release those feelings. No unsolicited advice or criticism—just you and your thoughts.
Another benefit of journaling lies in reclaiming control. When caught in an anxiety spiral, it can feel like you've lost all sense of control. Writing down those overwhelming thoughts offers a way to seize that control back. You can map out your concerns, and you'll often start seeing patterns or triggers. Recognizing these can be the first step in creating more peaceful days ahead.
💙 If you’re feeling anxious, journaling isn’t the only tool at your disposal. Mindfulness techniques and guided practices like Pump the Brakes on Stress can help.
How to start a journaling practice
Diving into the journaling world might seem daunting, so if you’re having trouble filling in the blank page, Calm’s Feelings Journal can help. It'll guide you through your emotions to help you begin the process.
Here's how to get started with journaling.
Gather your supplies
Pick a notebook or journal that speaks to you. It could be one with inspiring quotes, a sleek leather cover, or funky doodles. And choose a pen that you like. Maybe it’s glittery or rainbow, or perhaps it feels comfortable as it glides across the page—pick what makes you happy! If you're feeling creative, colored pencils or markers can add more to your entries.
While having a dedicated notebook or fancy pens is nice, don't let a lack of special supplies stop you. A simple notepad or even a notes app on your phone works just as well. The key is to make journaling accessible and doable for you. If you’re looking for some guidance, we have free, printable Calm Journals here.
Find a quiet space
Choose a place where you can be your most genuine self, away from everyday distractions. A cozy corner of your living room, a quiet cafe, or a park bench could be ideal. Find your journaling haven and make it your sacred space.
💙 Sometimes it’s impossible to avoid noise all together. Try listening to an ambient sound like Green Noise (With River) or a beautiful soundscape like Calm Island.
Set aside time
Treat your journaling time like a coffee date with a friend—set a time and stick to it. Carve out moments in your day, whether it's a calming morning routine or a reflective bedtime practice.
Start with a prompt
Feeling stuck? Use a prompt (like the ones below). They’re like little nudges, guiding you on what to write.
Remember, there's no 'right way' to journal. It's your journey, your story. All it takes is that first step (or word) to begin.
15 journal prompts for anxiety
The blank page can sometimes feel a tad intimidating. But don't worry, we've curated a list of prompts to get you started. These journal prompts are designed to meet you wherever you are. Some days you might be feeling positive and upbeat, others you might be feeling frustrated and down. No matter what kind of day you’re having, these prompts will set you off in the right (or write) direction.
1. Focus on encouraging yourself
If you’re feeling like you want to focus on some positive elements of your life, start by writing a list of positive affirmations. Think of them as your cheerleaders, ready to uplift you on those down days. They can be as basic as, “I’m doing my best,” and “I deserve love” or they could be even more specific to what you’re going through. “My work days have been difficult, but I’m giving it my all.”
Journal prompt: What’s one kind or supportive thing you can say to yourself?
2. Be a daydreamer
Sometimes letting our imaginations play can put us in a whole different mood. What's one thing that would make today even better? Jot it down, and see if it's something you can act on, or if it inspires you in a specific direction. Sometimes these daydreams can open the mind up to discover ways to provide comfort like a relaxing new hobby, or self-care practice.
Journal prompt: What would I do if I knew I couldn't fail?
3. Have a heart-to-heart with yourself
If you’re having a tough day, feeling anxious, or just need a little nurturing, check in with yourself. Ask yourself, “What do I need right now?”. It could be a hug, a break, or some even chocolate! You might also experiment with making a list of experiences you need, words you need to hear or ways you can offer yourself some self-care.
Journal prompt: What do I really need in this moment?
4. Ride the emotional rollercoaster
Sometimes we just don’t know how we’re feeling. Anxiety can stem from many different feelings so if you’re unclear on what’s going on inside, you can try Calm’s Feelings Wheel. It'll help you pinpoint your feelings and put them into words. This is a great place to start a journal entry and it allows you to go deeper into the many emotions that can make up one feeling.
Journal prompt: How am I really feeling today?
5. Explore those shadow thoughts
This might feel a little scary, so if you decide to journal your shadow thoughts, have a self-care practice at the ready in case it increases your anxiety. Make a list of the anxious thoughts lurking in the background. Sometimes, just seeing them on paper can make them feel less overwhelming.
Journal prompt: What is making me feel anxious today?
💙 If you start to feel overwhelmed, our Panic SOS guided meditation can help.
6. Go with gratitude
Sometimes we can interrupt anxious thoughts by exploring more positive thoughts. Reaching for a happy thought can be a little bit tough sometimes, but try listing a few things you're genuinely thankful for. This can help shift thoughts away from anxiety and to a more ground and centered place.
Journal prompt: What am I grateful for today?
💙 Gratitude lists can consist of things as simple as a ray of sunshine or a text from a friend. Calm also has a printable Daily Gratitude Journal to get you started.
7. Clear out your mind
Free writing is sometimes known as a brain dump. This is where you spend a few minutes writing down whatever comes into your mind. There are no filters and no judgment. If all you end up writing is, “I feel anxious, I feel foolish! I feel silly!” That’s okay!
Journal prompt: What’s in my mind that I need to get onto paper?
8. Write a letter to your younger self
When we feel anxious, it can bring up feelings of wanting comfort like we did when we were younger. While a hug from a loved one can always help, you can also practice offering this same kind of comfort to yourself and your inner-child. Craft a letter to your younger self reminding them that everything is going to be okay.
Journal prompt: If I had a time machine, what wisdom or comfort would I offer my younger self?
9. Jot down today’s wins
Another way to interrupt anxiety is to focus on the things that went well today. No matter how small, jot down today's victories. Maybe you finally drank enough water or had a moment of laughter.
Journal prompt: How did I win today?
10. Relish a moment in time
Memories have a strong pull and can fill us with joy and nostalgia. If you’re feeling anxious or overwhelmed try describing a moment in time when you felt at peace or genuinely happy. Relive it on paper.
Journal prompt: What is one of my favorite memories?
💙 It can be extra comforting to pair reflection with music. Explore our Chopin in the Rain playlist.
11. Confront your fears
Sometimes anticipatory anxiety can manifest as anxiety. Try zero-ing in on exactly what you’re worried might happen. Writing out your fears can be the first step in tackling them and reducing their power over your mind and body.
Journal prompt: What am I afraid of and how is it limiting me?
12. Collect some daily insights
Life is always in session and we learn and grow every day. Try reflecting on something you learned today. This can be another way to reframe your anxious thoughts.
Journal prompt: What did I learn today? (Even if it was hard).
13. Practice future gazing
Nothing moves you away from anxiety like a little day dreaming. Where do you see yourself a year from now? Give yourself the space to imagine your dream job, your ultimate vacation, your perfect home. Taking your mind to this happy place can steer you away from anxiety and panic and bring you back to a state of calm.
Journal prompt: If I could do anything in the next year what would it be?
14. Write to your best self
When we’re feeling anxious and scared we don’t always feel like our best selves, so write them a little letter. Frame your journal entry as a note from your best self, the version of you that's resilient, wise, and content. What would they tell you today?
Journal prompt: What can my best self share with me today?
15. Try some visual inspiration
Sometimes having a visual before you start writing can help your imagination to open up. Try Calm’s Intention Cards as prompts. They offer a fresh perspective for each day.
Journal prompt: What is a beautiful place I’d like to be right now?
Remember, these prompts are just the start. Over time, you'll develop your own habits and discover themes that resonate with you.
💙 Anxiety can really put a damper on your day but sometimes it helps to process it with movement. Try Softening Anxiety from the Daily Move.
Journaling for anxiety FAQs
What should I journal for anxiety?
When journaling for anxiety, you might want to focus on your feelings, triggers, or even the silver linings of your day. Prompts can be very helpful to get you started. Ask yourself, "What's making me anxious today?" or "What three things that calmed me down recently?" It's your space, so whether you want to vent hard-to-handle emotions, reflect, or doodle your feelings – it's all good!
Does journaling help with panic attacks?
Journaling is often recommended as a coping mechanism for dealing with various forms of anxiety, including panic attacks. Journaling may not banish panic attacks for good, but it can help you understand and manage them. By jotting down the circumstances surrounding an attack or the emotions leading up to it, you can start to spot patterns and triggers. Insights like these can be empowering, helping you feel more in control. Having said that, the effectiveness of journaling can vary from person to person, and it's essential to consult a healthcare provider for a personalized treatment plan.
Does journaling help with anxiety and overthinking?
When overthinking takes control of your mind, journaling can be the gentle hand that helps you calm your thoughts. Transferring those spiraling thoughts onto paper gives them a place to rest outside your head. Over time, you'll likely find clarity and might even discover solutions you hadn't considered before.
Is journaling a coping mechanism?
Journaling is a positive coping mechanism that therapists and wellbeing advocates recommend. It allows you to process emotions, reflect on experiences, and talk back to those pesky negative thoughts. It's like having a conversation with yourself—but on paper.
Do psychologists recommend journaling?
Psychologists and therapists often incorporate journaling into their therapeutic approaches. They see it as a tool to enhance self-awareness, promote mental clarity, and develop personal growth. Plus, having a written record can help in discussing and tackling specific issues in therapy sessions.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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