Below, discover 30 gentle and calming journal prompts for anxiety designed to help you gently probe your anxiety with love, compassion, and kindness. Find a quiet place where you can connect with your inner self and allow yourself to align with the emotions of peace, tranquility, and calmness within.
What does anxiety feel like to you?
For some, anxiety is most often experienced physically. Your chest may start to feel tight and hot. Your stomach might feel like it’s flipping over itself. Or maybe there’s tension in your head that just won’t go away.
For others, anxiety might be experienced emotionally or mentally. A stream of steady, anxious thoughts might keep you up at night, or your anxiety may cause you to feel sad, angry, or overall pessimistic.
And still, you might experience a little bit of all of it: physical, mental, and emotional symptoms. While it can be tempting to want to suppress your inner anxiety or label it as “bad,” it can be a healing exercise to go within to understand the source of your anxiety, how it feels in your body, and what practices help you when anxiety takes over.
Below, you’ll find 30 gentle and calming journal prompts for anxiety. These journal prompts are meant to help you to gently probe your anxiety with kindness, compassion, and love. I encourage you to give yourself time and space to answer these prompts in a safe place where you’re free of outside distractions. Let yourself truly connect to your inner self. You might find it helpful to light some candles or play some soft music while you write.
Note that these journal prompts are not meant to replace talking to a healthcare professional. For further anxiety resources, I encourage you to check out this article from Everyday Health. It includes a list of organizations that can provide valuable information about anxiety, resources for BIPOC communities, information about financial assistance, and more.
- Related: 65 Positive Affirmations for Anxiety
Journal Prompts for Anxiety
- What does anxiety feel like to me?
- Where in my body do I experience anxiety the most?
- In what types of situations do I most often experience anxiety?
- Are there specific triggers that make me feel anxious or overwhelmed?
- Is there anything I’m feeling anxious about right now?
- For anything I feel anxious about right now, what can I do for myself to alleviate my anxiety?
- What practices have helped me in the past when I feel anxiety setting in?
- When my anxiety feels overbearing, what can I do to show myself kindness and compassion?
- What can I do to support myself when I know I’m entering a situation in which I might feel anxious, overwhelmed, or stressed?
- What do I need from the Universe when I feel worried or anxious? How can the Universe support me?
- What do I need from my loved ones when I feel worried or anxious? How can my loved ones support me?
- What has my anxiety taught me about the world?
- What has my anxiety taught me about myself?
- In what ways is anxiety not a weakness?
- What negative thoughts do I most often experience?
- Why do I think I have these negative thoughts?
- Can I turn any of these negative thoughts into positive thoughts?
- Where do I feel the safest? What about this environment makes me feel safe?
- With whom do I feel the safest? What about this person (or people) makes me feel safe?
- Describe what it feels like to feel safe, supported, and protected.
- How can I carry the feelings of being safe, supported, and protected into my everyday world?
- Write ten calming affirmations that bring peace and serenity within. Save these affirmations to your phone, or write them on a piece of paper you can carry with you throughout your day.
- What do I feel grateful for about my life right now?
- What do I love most about myself?
- What makes my soul truly beautiful?
- What superpower do I have that makes a positive difference in other people’s lives?
- What hardships have I experienced that have made me stronger? How did I show courage, strength, and resilience while experiencing these hardships?
- What self-care practices can I do for myself to nourish my whole self? How can I take care of my mind, body, and spirit?
- How can I show myself unconditional love in my daily life?
- When do I feel happiest? What brings me true joy? How can I incorporate more joy into my daily life?
Self-Care Practices for Anxiety
Below are some of my favorite self-care practices that I find helpful for alleviating anxiety. If you want to find out more about any of these practices, you can click the links below to learn more.
- Breathing Exercises: Breathing exercises can help calm the mind and reduce stress and anxiety. You can read more about my personal favorite breathing exercise, alternate nostril breathing, here.
- I use crystals and gemstones daily, whether I hold them in meditation or wear them as jewelry. Here are 9 of the best crystals and stones for anxiety.
- Meditation: Learn about the science-backed health benefits of meditation here. If you’re new to meditation, here are 7 types of meditation practices for beginners. Finally, learn about how to start a meditation journal in this post.
- Mindfulness has allowed me to become more aware of my thoughts and understand them with non-judgmental awareness. Learn more about mindfulness here, and to get started with cultivating mindfulness in your daily life, here are 10 ways you can start cultivating mindfulness today.
- Finally, you can also learn about 7 practices to protect your energy here.
For more inspiration, be sure to follow me on Pinterest, where I have boards for Journal Prompts, Self-Love, Gratitude, Manifestation, Mindfulness, and more. And for a daily dose of self-love and empowering beliefs, don’t forget to connect with me on Instagram.
Hi, I’m Zanna! I’m a blogger/freelance writer living in Boise, Idaho. My mission is to help you break through the barriers holding you back from accessing infinite abundance and to inspire you to gather the courage and confidence to follow your dreams.