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Journaling Prompts

Journaling is a great way to slow down and practice mindfulness through writing. One of the best ways to explore your thoughts is to simply write. Don't worry about spelling, punctuation, or even being grammatically correct. You are not writing an essay that will be judged or graded. What you want to focus on is the journey of your thoughts and not the final result. Below you will find prompts that will allow you to channel your stress and reduce your anxiety through writing.

PROMPT
1

Write about five things that you are grateful for today. This will provide you with a visual representation of some of the good things in your life, and can help reduce the impact of negative thoughts.

PROMPT
2

Describe the moment in which you began to feel anxious. What were you doing? Where were you going? What did you eat that day? Analyzing this situation can help you identify triggers.

PROMPT
3

If someone, in particular, is causing you fear or anxiety, use your journal to write them a letter that you never intend to send. It can be therapeutic to get your thoughts out.

PROMPT
4

List the top five emotions that you are feeling today.

PROMPT
5

Write about what scares you the most, and explain why you are afraid of it. This can help you identify what is causing you anxiety, and you may be able to use your own reason and logic to sort through it.

PROMPT
6

Spend five or ten minutes doing a stream-of-consciousness journal entry. In the event that you are feeling anxious and you don’t understand why you may uncover it through this freeform style of writing.

PROMPT
7

Describe your bedtime routine, then consider how that routine may be impacting your ability to fully rest at night. At the end of the journal entry, write down simple changes that you may be able to make to alleviate stress before bedtime.

PROMPT
8

Write about your favorite memory from childhood. If you are feeling sad or anxious, you may find that this nostalgic look back on happier times helps you reset.

PROMPT
9

Switch up your journaling process by using a pen in your favorite color. Then, write about why you chose that pen and why it is your favorite color.

PROMPT
10

Think about one moment in your day that always brings you joy. Describe it in detail, and explain why that is your favorite moment of the day. In times of stress, focus on that moment.

PROMPT
11

Write down three long-term goals that you have, and then make a list of short-term goals that you can realistically achieve that will help you work toward your long-term goals. This can help you feel less stressed about what lies ahead.

PROMPT
12

Fill in the blank: I was anxious today because:

PROMPT
13

Write a fictional story about a character who is struggling with anxiety, and make sure that the character finds a resolution. Consider this solution, and see if it can apply to your own life.

PROMPT
14

Consider the past several months or years, and write about the time when you were experiencing the most anxiety. Describe what steps you took to overcome that anxiety. By recognizing that you can overcome it, you may be able to cope better in the future.

PROMPT
15

This is a great place to tell your story and give people more insight into who you are, what you do, and why it’s all about you.

PROMPT
16

Experiencing extreme anxiety or managing an anxiety disorder often feels like a negative experience. Can you think of three benefits that you have realized as a result of anxiety?

PROMPT
17

Describe a simple moment that made you smile today. Reflect on that moment.

PROMPT
18

Write down a list of three ways that you can improve the organization in your favorite room in your house.

PROMPT
19

Imagine your anxiety as an object or a person. What does it look like? What does it sound like?

PROMPT
20

Instead of a grocery list, write down a list of your worries. Consider this list closely, and decide whether or not you need to be bearing the burden of these fears.

PROMPT
21

What is the first thing you do when you wake up in the morning? Does your morning routine set you up for anxiety throughout the day? How can you improve your first minutes and hours of your day?

PROMPT
22

Keep a log of when you are on your smartphone and tablet. Write down what time you pick up your phone, what you do while you are on it, and when you put it down. At the end of the day, add up the amount of time spent on devices, and look for ways to cut back on that time.

PROMPT
23

Think about the song that always makes you feel happy. Write down your favorite lyric from that song, and describe why you love it so much.

PROMPT
24

After a traumatic event, such as a natural disaster or death in the family, write down your feelings.

PROMPT
25

Describe the people in your life who you know that you can turn to when you feel most stressed or anxious. Why do you rely on these people?

PROMPT
26

Staying active may help minimize feelings of anxiety. Write down three ways you can be active today.

PROMPT
27

Identify one positive change that you can make today.

PROMPT
28

Consider a mistake that you made in the past. What was the result? How did you make it better? How can you avoid similar mistakes in the future?

PROMPT
29

Name one fictional character that you relate to the most, and write about why you relate to them.

PROMPT
30

On a scale of 1-5, with one being the worst and five being the best, how was your day? Write about why you chose that ranking.

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