Do you sometimes feel worried or anxious? I’ve felt that way too. But guess what? I want to share what helps me because it might help you too. It’s called anxiety journaling.

You may be saying to yourself “I don’t know what to write about”! Don’t worry, I am here to help you with that problem. I’m going to give you a lot of ideas to get you started.

First you will need a journal, and I am here to help you with that also. You can
click this link to see the journals that we have available.

Below are a lot of prompt ideas to start getting your feelings down on paper. There is no wrong way to write, or think, or feel. This journal is for you to get your anxiety out in a healthy way.

Use these prompts to get started, modify them how ever you need. These are just suggestions for you to get started journaling.

1. Describe how you’re feeling today and what specific thoughts or emotions are weighing you down.
2. Reflect on a recent challenge or setback you’ve faced and how it has affected your mood and outlook.
3. Explore any negative self-talk or critical thoughts that have been recurring in your mind and consider their impact on your mental well-being.
4. Write about a recent moment or experience that brought you joy or a sense of accomplishment, no matter how small.
5. Reflect on your support system and identify the people who have been there for you during difficult times. Write about their impact on your journey.
6. Consider the physical symptoms of depression you may have experienced lately, such as changes in appetite, sleep patterns, or energy levels. Document any noticeable changes.
7. Reflect on any patterns or triggers you’ve noticed that worsen your depressive symptoms. This could include certain situations, environments, or thoughts.
8. Write about a coping mechanism or self-care practice that has helped you manage your depression. Describe how it makes you feel and the positive impact it has on your overall well-being.
9. Reflect on your long-term goals and aspirations. How does depression influence your motivation and ability to work towards these goals? Explore any strategies or adjustments you can make to stay motivated.
10. Imagine a future where you have overcome depression or have developed effective ways to manage it. Write a letter to your future self, detailing the progress you hope to make and the positive changes you anticipate.
11. Describe a recent situation that triggered your anxiety and explore the specific thoughts, emotions, and physical sensations you experienced during that time.
12. Reflect on the impact anxiety has on your daily life, including any challenges or limitations it presents. Write about specific instances where anxiety has interfered with your ability to function or engage in certain activities.
13. Identify any recurring worries or fears that consume your thoughts. Write about the nature of these concerns and how they affect your overall well-being.
14. Write about a recent moment when you successfully managed your anxiety or implemented a coping strategy. Describe the techniques or tools you used and the outcome of applying them.
15. Explore any negative self-talk or self-doubt that accompanies your anxiety. Write about the internal narratives or beliefs that contribute to your anxious thoughts.
16. Reflect on the physical symptoms you experience when anxiety arises, such as rapid heartbeat, shortness of breath, or muscle tension. Document any noticeable patterns or changes.
17. Write about any specific triggers or situations that tend to provoke your anxiety. Consider whether there are common themes or patterns among these triggers.
18. Explore your support system and the people who provide comfort and understanding during anxious moments. Write about their impact on your journey and any strategies for seeking support when needed.
19. Reflect on the ways in which anxiety affects your relationships, both personal and professional. Write about any challenges or adjustments you’ve had to make and explore strategies for maintaining healthy connections despite anxiety.
20. Imagine a future where you have developed effective strategies for managing anxiety and leading a fulfilling life. Write a letter to your future self, expressing the progress you hope to make and the positive changes you anticipate.
21. Depict a representation of how depression feels to you. Use colors, shapes, and symbols to convey the emotions and thoughts associated with your experience.
22. Create an image that captures the contrast between light and darkness, reflecting the duality of depression and moments of hope or resilience.
23. Draw a visual metaphor for the weight or heaviness of depression. Consider using objects, textures, or lines to convey the burden and its impact on your daily life.
24. Illustrate a journey of recovery or self-discovery. Show the progression from a dark or gloomy state to one of growth, healing, or self-acceptance.
25. Depict a person in a contemplative pose, deep in thought or introspection, symbolizing the internal struggles and inner dialogue associated with depression.
26. Create a piece that portrays the importance of self-care and nurturing activities for managing depression. Show activities that bring you solace, peace, or joy.
27. Draw a visual representation of support and connection. Illustrate the role of loved ones, friends, or therapists in providing a lifeline during difficult times.
28. Create an image that captures the resilience and strength that can be found within depression. Depict symbols of hope, growth, or perseverance emerging from darkness.
29. Illustrate the concept of masks or facades that people with depression often wear to conceal their true emotions. Use imagery to portray the contrast between the outer appearance and inner struggles.
30. Draw a visualization of your personal coping strategies for dealing with depression. Show activities, habits, or rituals that bring you comfort or help alleviate symptoms.
31. Create an image that represents the feeling of being trapped or suffocated by anxiety. Use lines, shapes, and textures to convey the sense of constriction.
32. Draw a visual representation of the racing thoughts and overwhelming mental chatter that often accompanies anxiety. Use symbols or imagery to portray the chaotic nature of anxious thinking.
33. Illustrate the physical sensations associated with anxiety, such as a pounding heart, shallow breaths, or trembling hands. Use colors and lines to depict these sensations and their intensity.
34. Create an image that symbolizes the constant battle between fear and courage. Show the struggle and tension between the desire to overcome anxiety and the fear that holds you back.
35. Depict a safe space or sanctuary where you find solace and calm amidst anxiety. Use imagery and colors that evoke a sense of peace and tranquility.
36. Draw a visual metaphor for the feeling of being overwhelmed by a wave of anxiety. Show the emotions and thoughts crashing over you, and explore the sense of being swept away.
37. Illustrate the concept of self-care and coping mechanisms for managing anxiety. Depict activities, habits, or rituals that bring you a sense of calm and help you navigate anxious moments.
38. Create an image that represents the struggle to find balance and control amidst anxiety. Use contrasting elements or symbols to depict the tension between chaos and stability.
39. Draw a visualization of the support network you have in place for managing anxiety. Depict the people, resources, or tools that provide comfort, understanding, and guidance.
40. Illustrate a transformation or growth journey from anxiety to strength. Show the process of breaking free from the grip of anxiety and embracing a more empowered and resilient state of being.

I hope these anxiety journaling prompts help you get started putting your feelings down on paper. Remember, there is no wrong way to journal. The way that works for you is the right way. The goal of an anxiety journal is to help you deal with your anxiety in a healthy way.