7 Journal Prompts That Will Help Tackle Anxiety

Take a moment to focus on taking deep belly breaths. Inhale for 4 seconds, hold the breath for 4 seconds, and then release it for 4 seconds. Doing this for 1-2 minutes should help to calm your nerves quickly. If you are confused on where you should be breathing from, put your hands on your stomach. When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are.

  • For many people, their generalized anxiety is worsened by anxious thoughts, so when you write them down, it can provide a relaxing and freeing feeling.
  • Describe the thing or situation that you look forward to every day.16.
  • I’m Summer, a lifestyle blogger and mental health advocate living her dream in sunny Hawaii.
  • Describe the events that are currently causing difficulties for you.

This journal helps break the pattern of worry and negative thoughts by redirecting your brain to the positive things in life, both big and small. Research has shown that there are lots of benefits to be gained from journaling especially from using journal prompts for anxiety. Regardless of what type of anxiety you have, daily journaling is wonderful. This can be a little broad, but we are talking more about the diary-style of journaling where you write about all your thoughts and feelings. Some days this might be a brain dump, other days you might write about a specific experience you had that day.

A Year Of Mindfulness:

The main purpose is to identify thoughts, feelings, people, and experiences that are contributing to your anxiety. Feelings of anxiety are often caused by fear-based thoughts that can be challenged and replaced by healthy and sound-minded thoughts. Author and psychologist Sophia Godkin believes that gratitude is the gateway to happiness.

Simply write about the people and aspects of your life that you are grateful for. I – Investigate your thoughts and feelings through your writing. However, to have a positive impact on mental health, we need to be sure that we have an appropriate method. Simply doing a “brain dump” of words on the page may feel good, but there’s little evidence that it will increase your well-being or decrease your symptoms of depression. As with most mental exercises that help relieve anxiety symptoms, journaling seems too simple.

Final Thoughts On These Journaling Prompts

Freewriting involves writing down your thoughts, whatever they may be, without censoring or editing them. The purpose is to explore your thoughts and feelings and to uncover the wisdom and understanding you already possess. Putting your energy into a plan can help you move out of a place of anxiety and toward a place of empowerment. Even if you don’t need them, you have resources that can help you in your life right now (plus, you’ve distracted yourself in the process).

how to use journaling to overcome anxiety