Anxiety Help - 25 Journal Prompts to Calm Anxiety

Need anxiety help? These 25 journal prompts will help you cope with anxiety and calm your worries.


Between the racing thoughts, rapid heart beat, sweaty palms, and seemingly never-ending worries... Struggling with anxiety can feel really overwhelming.

You've probably already heard about the importance of seeking long-term solutions for ongoing anxiety, like therapy or medication.

But what are you supposed to do to calm down in the moment when anxiety strikes?

We have 25 journal prompts for anxiety help that will help you relax, recenter, and return to your calmer self in no time.

What is Anxiety?

What is anxiety, exactly? Let's break it down.

Anxiety is your body's way of reacting to stress, or a perceived threat. You've probably experienced it before common stressful events like taking an important test, presenting a project, or interviewing for a job.

When you're under a lot of stress, your body kicks into high gear to try and help fight the threat. Your sympathetic nervous system is engaged, causing physical symptoms like rapid heart rate, shakiness, and sweating.

Learn more about the physical symptoms of anxiety. ->

If you're anxious, you may also notice yourself having racing thoughts or ruminating more than usual. Just like the physical symptoms, these cognitive symptoms result from your mind trying to work through the problem you're facing and save you from what feels like danger.

Since anxiety can cause you to feel so "keyed up", it's important to have good self-soothing techniques handy for anxiety help. This way, you can feel more relaxed and work through whatever is worrying you with a clear head.

Why You Should try Journaling for Anxiety Help

Journaling is one of the best self-soothing techniques for anxiety help. Here's why.

Journaling Gets All Your Worries Out

Intrusive thoughts from anxiety have a tendency to spiral out of control, getting bigger and more extreme. Part of the reason why these thoughts are so powerful is because they are all stuck in your head.

According to research, writing down your worries actually helps them disappear! Journaling gets all of those worries out of your head and onto the page - this way, you can start to let some of it go and feel a whole lot lighter.

Not to mention, writing out everything that's weighing on your mind can be a meaningful form of self-validation (the blank page is a great listener!).

Journaling Increases Self Awareness

Journaling requires you to put what you're feeling into words. Overwhelming emotions like anxiety can cause us to get lost in them and lose touch with ourselves. Journaling can help you better understand yourself and your emotions.

After you start journaling for anxiety help, you can also revisit what you wrote later and view your ways of thinking more objectively. You may begin to notice negative thought patterns that you can remind yourself to challenge when they come up later.

Journaling Helps Reframe Thoughts

Journaling with a journaling app like Jour can help you completely change the way you think.

Jour gives you personalized journal prompts every day tailored to help you with whatever you're going through. These journal prompts are specifically designed to help you challenge negative thoughts and begin to see things more objectively.

This is because Jour's journal prompts are backed by Cognitive Behavioral Therapy (CBT). CBT is all about changing thought patterns that negatively impact your emotions and behaviors.

Learn more about Cognitive Behavioral Therapy for anxiety. ->

Think of it like putting your thoughts on trial: Jour's journal prompts help you identify why you think the way you do, and whether your thoughts "hold up" as true. It's an amazingly powerful way to overcome anxiety!

25 Journal Prompts for Anxiety Help

These 25 journal prompts can give immediate relief when you're feeling anxious. Start writing and start feeling calmer and more relaxed!

  1. What has been troubling you lately?
  2. What advice would you give to a friend in your situation?
  3. What is the worst case scenario of your situation?
  4. What is the best case scenario?
  5. What is the most likely case scenario?
  6. If the worst case scenario did happen, what would you do to get through it?
  7. When have you overcome something difficult in the past? How did you do it?
  8. Pay attention to your thoughts. What's a negative thought you keep having?
  9. What evidence do you have to support that thought?
  10. What evidence contradicts it?
  11. What are the drawbacks to thinking about your situation this way?
  12. What are the benefits of thinking about your situation this way?
  13. How would a more positive person view your situation?
  14. Is it possible your situation isn't as black and white as it seems?
  15. Imagine if you woke up tomorrow and all of your problems were solved. How would your life be different?
  16. What's going well in your life right now?
  17. What are you feeling right now? How do you want to feel instead?
  18. Take a moment to observe your surroundings. What do you see? Feel? Touch? Taste? Hear?
  19. What helps you feel relaxed?
  20. Who supports you the most?
  21. What are three things you're grateful for?
  22. What experiences in life have made you strong?
  23. What's one thing in your day that always brings you joy, no matter how small?
  24. If you could be anywhere right now, where would you be? What draws you to this place?
  25. What activities get you out of your head and into your body?

Get Started Today

Anxiety can be tough to manage. Because the physical and cognitive symptoms are so overwhelming, it's important to have go-to coping strategies ready to help calm you down when anxiety sets in.

Journaling is an extremely effective technique for anxiety help. It helps get all your worries out, reframe negative thoughts, and boost your self awareness.

Journaling with guided journal prompts can be particularly useful for challenging negative thought patterns.

And if you like what you see? There's more where that came from on the Jour app. Next time you need anxiety help, Jour is always here for you with countless journal prompts to help you relax and change your mindset for the better.