Looking for simple journal prompts to reduce stress + anxiety?
I have had anxiety as long as I can remember. Unfortunately, I know a lot of other people who struggle with this daily, too. I always recommend therapy to anyone going through it! It truly changed my life.
But, when you’re not speaking with a professional, it’s so beneficial to have routine, habit-based ways you deal with anxious + stressful thoughts that suddenly come into your life.
I have seriously fallen in love with journaling — after having so much resistance for YEARS when it came to doing it! I journal almost every morning at my kitchen table, alone with my thoughts, + just let the feelings spill out on the paper.
But, for many people it isn’t that easy + they don’t know what to write. I GET IT! In the beginning I relied heavily on prompts until I found my flow with how I wanted to journal regularly. It’s different for everyone.
- Click HERE To read my post on how to make journaling a habit.
I created this list of journal prompts to reduce stress + anxiety for people like me who need guidance when it comes to releasing this feelings that hold them back from happiness.
Hopefully, a few of these journal prompts will inspire you to journal more often + will help you find more clarity + peace.
1. FEELINGS + SOLUTION BRAIN DUMP
Brain dump your feelings without censoring them until they’re all out on paper. Then, spend a few minutes journaling about ways you can move forward with some sort of solution. What can YOU do, say, let go of, see differently, etc.
2. TO-DO LIST BREAKDOWN
If you’re feeling overwhelmed, write down every single thing you have on your to-do list today, this week, or even this month. Then, assign when you will do each + how long it will take. Work from this list. Usually, it’s much less when we see it in small parts than when we think of it as a whole!
3. CONFLICT + COMPASSION EXERCISE
Write about a conflict you are having with someone else. First, journal from your perspective + then write from the other person’s perspective. This helps us see both sides of the argument + many times offers us compassion when we truly try to understand someone else’s point of view. Hopefully, it can lead you towards ways you can mend the relationship or you can just let go of the issue.
4. MOOD SHIFTING EXERCISE
Choose a word to describe your mood today, briefly explain what triggered you to feel this way, + decide 3 small things you can do the rest of the day to create the feelings you want to feel.
5. GRATITUDE BRAIN DUMP
Make a list of everything you are grateful for in your life that you used to wish + pray you had in the past. This exercise helps you focus on all the good, abundant things that are currently in your life so you can become more present + grateful.
6. BIG GOAL BREAKDOWN
Write down a big goal you currently are working towards. One that is giving you anxiety + causing you to feel stressed + overwhelmed. Journal about WHY it’s so important to you + how it will up-level your life. Then, break it down into 10+ small, bite-sized steps that are actionable.
- Related: 10 STEP PROCESS TO ACHIEVE ANY GOAL
7. JOY + HAPPINESS LIST
Make a list of 10+ things you love to do that bring you joy + happiness. Then, make a plan on how you can start to infuse more of these into your life. You can even decide to put just one of these things on your to-do list each day or make them part of your morning or nightly routines.
8. 1 YEAR REFLECTION ACTIVITY
Write about where you were one year ago + describe 3 things you have accomplished since then. We often get caught up in the future + all the things we have not yet done that we forget all the success we have had! No matter how small. How have you grown as a person in wellness, relationships, + business?
9. DREAM LIFE + MINI ACTION PLAN
Write about your dream life + a few realistic, small ways you can move towards that life today. Many times anxiety is caused by feelings of “not enough” that we impose on ourselves. You CAN have the dream life you want! But, it takes doing things that move the needle in that direction. Journal about them +the first few steps you will take.
- Related: 5 REASONS TO STOP WORRYING
10. UPLIFTING QUOTE CONNECTION
Choose + copy down an uplifting quote that makes you feel better + reflect on how you can improve your life through those words. You can take a quote from a self-help book you highlighted, Pinterest quotes, or IG quotes you have saved. Copy it + reflect!
11. ANXIOUS WORRY ANALYSIS ACTIVITY
Write a letter to yourself one year ago about the worrisome thoughts you had that never even came true. Anxiety is caused by living in the future + thinking we know what it holds. But, we don’t. Remind yourself about a time you were super worried + how it never happened or you found a solution!
12. MORNING ROUTINE FEELINGS
Create a clear morning routine of 2-5 self-care related tasks you can start making a habit. Journal in detail how each of these activities will make you feel + how it will carry through the rest of the day. You can also create one for a night routine to help calm your mind before sleep!
- Related: WHY YOU NEED A MORNING ROUTINE
13. A LETTER TO A “FRIEND”
Write a letter to your current self as if you were a friend + walk them through the steps to navigate this tough time. We can often easily talk others through their issues because we can view the situation from the outside. So, do that for yourself! Take your feelings out of it + write as if you’re speaking to your best friend about how they can solve their problem.
14. POSITIVE MINDSET SHIFTING
Make a list of 20 things that went right or added to your life the past day, week, month, or year— no matter how small they were. Your mind creates what it focuses on. Instead of focusing on all the negative, shift your mindset to focus on all the good things that you have done.
15. ANXIETY TRIGGERS + STRATEGIES
Write out 1-3 things that trigger anxiety in you + at least one strategy for how to combat each. Try to focus on things that have been triggering you lately + hold you back the most mentally. Journal about actions you have taken in the past or can possibly take to combat these triggers [stay away, affirmations, journaling, taking action, making a plan, etc].
16. WRITE + LET GO
Write a letter to someone who has hurt you, explain your feelings, + forgive them. This activity is great if you are dealing with anxiety tied to someone in your life [friend, family member, co-worker, boss, etc]. You write the letter as if you are giving it to them [but, you don’t have to!!]. After explaining your feelings you forgive them for what they have done + explain the lessons they taught you.
17. HABITS TO COMBAT ANXIETY
Write a list of things that make you feel better when you’re anxious + how you can make them habits. These can be small things that make you happy. Try to focus on things that you can do at any place + at any time. Not just in your home. Go into detail about how each activity makes you feel.
Disclaimer: I am sharing these journal prompts to let you know things that have worked for my mindset over the years. I am not a mental health professional. If you are having serious anxiety + depression, please speak with a doctor or licensed professional.