35 Journaling Prompts for Overcoming Anxiety and Depression

Struggling with anxiety and depression? These 35 journaling prompts will help you feel like yourself again.


It can be difficult to cope with anxiety and depression.

When struggling with symptoms like negative thoughts, hopelessness, and fatigue, it can feel almost impossible to find the energy to get through.

Here's the good thing, though: You don't have to revamp your whole life to change your mindset! Even the simplest actions can make a huge difference.

Journaling is one of the best ways engage in meaningful self-care. And with journaling prompts to guide you, it's super easy.

To get you started, we have 35 powerful journaling prompts that will help you cope with anxiety and depression.

Understanding Anxiety and Depression

Most people have heard of anxiety and depression before. It's common to identify negative feelings as anxiety or depression when going through a difficult time.

But what's the difference? Can you have both?

Let's break it down.


When you have anxiety, uncertainty causes your body's sympathetic nervous system to go into overdrive. Think of it like alarms going off in your body that prepare you to fight a perceived threat.

If you have anxiety, you may notice cognitive symptoms like excessive worrying or intrusive thoughts. Physical symptoms like rapid heartbeat, dizziness, and shortness of breath are also common.

Learn more about the physical symptoms of anxiety.


When you have depression, you may lose interest in activities you used to find pleasurable and struggle with feelings of worthlessness or despair.

Those with depression also commonly experience sleep disturbances, appetite and weight changes, and fatigue.

Though having different symptoms and root causes, anxiety and depression are commonly linked. It's not unusual to experience them concurrently, or cycle between the two. In fact, research shows that 40-50% of people with anxiety or depression have both.

Benefits of Journaling for Anxiety and Depression

So, how can journaling help?

Something anxiety and depression have in common is negative thoughts that take over your life. When struggling with anxiety and depression, it's important to work on changing your thought patterns.

Journaling prompts can help you do just that.

When you write in a journal, you get your thoughts out of your head and down on paper. Responding to the journaling prompts makes you more self-aware of how you're thinking, and notice any unhelpful thought patterns or cognitive distortions.

The best part? Letting it all out on paper makes negative thoughts easier to let go.

Learn more scientifically proven health benefits of journaling.

If you want to try journaling, start with a journaling app.

A journaling app like Jour makes journaling super easy: every day, you get personalized journaling prompts that ensure you never run out of things to write about. And, you can journal right on your phone in just a few minutes - even from the comfort of your own bed!

Learn more helpful tips for journaling beginners.

35 Journaling Prompts for Anxiety and Depression

These powerful daily journaling prompts for anxiety and depression will guide you in self-exploration and healing.

  1. What are you looking forward to?
  2. When was a time you felt really powerful?
  3. When was a time you overcame a huge challenge? How did you do it?
  4. If you were to give yourself a compliment, what would it be?
  5. Who always has your back in life?
  6. What was the highlight of the last year?
  7. What's something that has been weighing on your mind?
  8. What always makes you feel better?
  9. What has helped you get through tough times in the past?
  10. What's a quote that inspires you?
  11. What motivates you?
  12. What's something you've learned in the last year?
  13. What advice would you give to a friend who was feeling down?
  14. When was the last time you did something just for yourself?
  15. What hobbies do you find relaxing?
  16. What's something new you want to try?
  17. What area of your life causes you the most stress? What could you change to make it better?
  18. When was a time when you felt fulfilled?
  19. If you had a day to yourself to do anything you wanted, how would you spend the time?
  20. When was a time you helped someone?
  21. What holds you back? How would your life be different if you could let it go?
  22. What would you say to your past self if you could talk to them?
  23. Who is someone you really look up to? Why?
  24. Where do you feel negative emotions in your body?
  25. What helps you release tension?
  26. What goals are you working toward right now?
  27. How do you show yourself forgiveness?
  28. When was the last time you laughed really hard?
  29. What was today's high point? Low point?
  30. What was the best compliment you've ever received?
  31. What in your life are you most proud of?
  32. Where do you feel the most safe? What makes it so comforting?
  33. What would you do if you knew you couldn't fail?
  34. What's something you accomplished this week?
  35. What always makes you smile?

You're Not Alone

Dealing with anxiety and depression is tough. Though anxiety and depression are two different  feelings with different symptoms, it's common to experience them together. They both involve extreme negative thoughts that take over your life.

Challenging those negative thoughts can make coping easier. Journaling with guided journaling prompts is a great way to work on reframing your negative thoughts.

Whenever you're ready to give it a try, the Jour app is here to support and guide you on your journey with tons of journaling prompts that will seriously change the way you think.

Stay well!