10 Powerful Journalling Prompts Helping me Conquer my Anxiety

Discover the benefits of journaling prompts and take back control of anxiety and your mental health.

Matt By Matt
14 Min Read

Journalling is your secret sauce for supporting positive mental health, offering a simple yet impactful way to foster self-awareness and emotional wellness.

Based on my own journey, writing has been a source of great comfort and healing, which has helped me achieve a better understanding of my thoughts and feelings, and improve overall my mental health.

By using specific prompts for your journalling routine can sharpen focus and address mental health concerns, such as anxiety and stress. The beauty of this practice lies in its flexibility and ease of access, requiring nothing more than a pen and paper and fitting seamlessly into any schedule.

For those grappling with anxiety or striving for inner peace, journalling with prompts tailored to mental health can be a structured approach to lighten our emotional load. In my experience, consistently dedicating time to journalling has brought about marked improvements in mental clarity and relief from anxiety.

Key Takeaways

  • Journalling can enhance self-awareness and emotional well-being.
  • Specific prompts can focus efforts on reducing anxiety and stress.
  • Embedding journalling into daily routines can improve mental clarity.

Understanding Anxiety and Its Impact on Mental Health

Anxiety can be profoundly disruptive, affecting our daily life and mental health.

Recognising symptoms and finding coping methods, such as journalling, are crucial for managing stress and enhancing well-being.

Identifying Anxiety Symptoms and Triggers

Anxiety can manifest in a variety of ways, including persistent worry, restlessness, and physical symptoms such as an increased heart rate or sweating.

Identifying my specific symptoms is vital for addressing anxiety.

Becoming aware of potential triggers, whether they’re environmental factors, personal relationships, or work stress, is a fundamental step towards managing my anxiety levels.

Survivors of trauma or abuse are often more sensitive to anxiety. It’s important to speak to a doctor or trained medical professional if anxiety is negatively impacting your daily life.

The Role of Journalling in Stress Management

Journalling has widely been acknowledged as an effective tool for stress management.

Every day I create a safe space where I can write down my thoughts and feelings. This practice helps me to process events and emotions, which often helps identify the sources of my stress.

It has helped me develop a stronger, more resilient mindset and discover coping strategies that have positively contributed to my overall well-being.

It’s not an overnight change, but it certainly has been long-lasting.


Setting Up Your Journalling Practice for Success

To incorporate journalling seamlessly into my life, I’ve found that a regular routine sets the foundation for a successful self-care strategy. It helps me engage with my thoughts and emotions more consistently.

Creating a Conducive Journalling Environment

Choosing the right location is key for effective journalling.

A quiet, comfortable spot tells my brain it’s time for introspection, whether in a cosy corner indoors or if you’re lucky enough – a peaceful garden or area on your balcony. The right setting is vital for fostering a consistent journalling practice.

I also value a calming atmosphere, often enhanced by soft lighting and sometimes gentle music. This combination shields me from distractions, helping me concentrate fully on my thoughts.

Choosing the Right Journalling Prompts

Relevance and variety guide my journalling.

I normally choose prompts aligned with how I’m feeling in that moment and the challenges I’m currently facing which helps me stay focused on what matters to be most.

  • Reflecting on Success: What achievements am I most proud of this week, and what did it teach me about myself?
  • Dealing with Criticism: How can I turn a piece of criticism I received – either from myself or someone else – into a constructive opportunity for personal or professional growth?

Journalling Techniques for Anxiety and Stress Relief

Mindfulness Journalling and Reflective Writing

Mindfulness journalling involves consciously focusing on the present moment while reflecting on our thoughts and feelings. This approach encourages us to notice details in our current momentary experience without judgment.

  • When: I prefer to set aside a time each day, usually in the morning, but sometimes before bed, to practice mindfulness and gratitude journalling.
  • How: I start by describing what I’m feeling at that moment—the sounds I hear, the sights I see, and the sensations I feel. I might outline these observations in a bullet list to keep my thoughts clear and organised.
  • Purpose: This method helps me anchor my thoughts, preventing them from spiralling. By staying in the present, I can reduce feelings of anxiety rooted in past events or future worries.

Cognitive Restructuring Through Journalling

Cognitive restructuring is a technique derived from cognitive behavioural therapy that can be used to identify and challenge unhelpful thinking patterns.

I’ve found it to be a valuable tool for reshaping belief systems or social conditioning, which can reduce stress and anxiety.

  • Identification: I start by jotting down any negative thoughts that come to mind. It helps to keep a dedicated section in your journal for this purpose.
  • Analysis: After pinpointing these thoughts, analyse them for evidence. I use a two-column table, where one side lists the thought and the other column contrasts reality-based evidence.
  • Reframing: Finally, I work on reframing these thoughts by replacing them with more balanced, realistic ones.

Integrating Journalling into My Daily Life

Making Journalling a Daily Habit

In my experience, consistency is key to making journalling a part of my life. Here’s my practical approach:

  • Set a Specific Time: I allocate ten minutes each morning to reflect on my thoughts and to jot down what I’m grateful for. This sets a tone of positivity for the day. I normally do this as soon as I’ve made my modified version of a Bullet Proof Coffee.
  • Choose a Comfortable Spot: My chosen journalling space is tranquil, in my bedroom, and away from my main computer. This helps avoid distract.
  • Prepared Journalling Tools: I keep my journal and pen readily available to remove any barriers to the habit. I make sure there are no barriers that prevent me from sitting down and writing.

Using Journalling for Personal Growth and Resilience

Journalling can aid in your personal growth and bolster resilience in several ways:

  • Self-Reflection: I regularly review past entries to assess my progress and note patterns in my thoughts and behaviours.
  • Goal Setting: Setting clear, achievable goals within my journal keeps me focused.
  • Gratitude Practice: I write down three things I’m grateful for each day, reinforcing a resilient and positive mindset.

Over the years I’ve used many different journals, from cheap non-brand journals on Amazon, sheets of plain white paper, GoodNotes and Notability.


All of them work fine. However, the journal I use every morning is the 5 Minute Journal.

The Five Minute Journal

The Five Minute Journal offers a quick uplift to mental well-being through daily brief writing sessions.

Unlike traditional journals that lack structure, this journal provides a focused way to reflect on your day, streamlining the process. It emphasises gratitude and personal growth, framing your mornings and evenings with purposeful questions.

Morning entries include gratitude, the day’s goals, and affirmations; evening reflections highlight positives and lessons. This encourages focusing on the positives and learning from daily experiences.

The benefits of the Five Minute Journal are clear: its brevity suits even the busiest schedules, its simplicity encourages consistency, and its positive nature boosts mood and outlook. Just five minutes of daily writing can markedly enhance happiness and perspective.

Order your Five Minute Journal

10 Free Journalling Prompts for Mental Health and Anxiety

Sometimes, a blank page in a journal can cause us to free and prevent us from starting to write. Use these prompts to help kick-start your brain into action…

1. Gratitude

Jot down three things you feel grateful for today and state why they make you feel thankful.

2. Positive Affirmations

I am capable of handling anything that comes my way because…”

3. Worry Release

Five things that are currently causing me distress… “
Now close your journal and imagine locking those worries away.

4. Vision Statement

“I am so happy and fulfilled because…”

5. Fear Facing

Write about something that frightens you and then list ways that you could overcome or confront that fear.

6. Mood Booster

Make a list of activities that make you happy or calm and consider how to include them in your daily routine.

7. Self-Compassion

Write a letter to yourself forgiving yourself for any mistakes and offering encouragement.

8. Confidence Builder

List your strengths and accomplishments, no matter how small, to remind yourself of your potential and capabilities.

9. Anxiety Triggers

Identify situations that make you feel anxious and explore ways you could manage your feelings during those moments.

10. Future Visualisation

Describe how you want to feel in the future and what steps you can take to get there, focusing on your growth and potential.

Frequently Asked Questions

In this section, I will answer some common questions about journalling for mental health and anxiety relief. You will find resources, strategies, and prompts that can help you improve your journalling practice.

What books can help support my daily journalling practice?

I recommend books like the “Five Minute Journal” or “The Mindful Journal” which provide guided prompts and insights to help structure your journalling routine. They can be instrumental in developing a consistent and reflective practice.

How can journalling be used to manage symptoms of anxiety and depression?

Journalling acts as a form of self-therapy, allowing you to process emotions and clarify thoughts which can alleviate symptoms of anxiety and depression. It’s about transfering worries from mind to paper.

What are some effective daily journal prompts that can aid in alleviating anxiety?

Effective prompts might include writing about things you’re grateful for or exploring what situations trigger your anxiety and devising coping mechanisms for them.

Could you suggest some cognitive behavioural therapy (CBT) journal prompts that help with anxiety?

Prompts such as challenging negative thought patterns or identifying cognitive distortions are aligned with CBT principles and can help manage anxiety.

What are some journalling strategies for tackling health anxiety?

For health anxiety, journalling strategies can involve keeping a symptom log, differentiating between concern and likelihood, and reflecting on stressors.

How does one utilise journalling to cope with overthinking and anxiety?

One way to utilise journalling is by setting aside dedicated time for worry and then using that time to write down and examine anxious thoughts.

What are some coping strategies to write about in a journal for mental health anxiety?

In your journal, consider documenting coping strategies like deep breathing exercises, mindfulness practices, and what self-care methods work best for you during moments of heightened anxiety.

What influencers should I follow who are experts in journalling?

You might follow influencers such as Ryder Carroll, the creator of the Bullet Journal method, or Ali Abdaal who talks a lot about journalling and mindfulness. Also, psychologists who specialise in therapeutic writing practices.

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By Matt
I'm the Creative Director at Bona Parle. I'm also a freelance portrait and headshot photographer, award-winning filmmaker, film Colourist and a multi-award winning LGBTQ+ human rights campaigner. For part of my week I lead a successful UK-based charity that brings families closer to together.