Journaling for Anxiety and Stress: 20 Journaling for Mental Health Prompts

Freewriting can be a great way to harness the power of the subconscious, unleash creativity, and understand inner thoughts and anxieties. Whilst journaling cannot replace therapy, it can be a great help with managing daily anxieties and stress.

When journaling for anxiety and stress, mental health prompts can help to spark your imagination on days when your mind feels stuck

Need help putting pen to paper? Try one of our 20 Journaling for Mental Health Prompts. 

Mindful Prompts for Journaling and Gratitude 

When journaling for anxiety and stress, expressing gratitude for the happiest parts of our lives can be a real mood boost through difficult times. 

Be mindful of the moments that make you happy - whether that's a warm cup of cocoa on a Winter’s day, or the thought of a person you love. 

These are the perfect mental health prompts to ground yourself in the present moment, when journaling for anxiety and stress. 

  1. What was your happiest moment this week? 
  2. Write about a person who brightens your day. 
  3. What's the best lesson you've learned in life, and why?
  4. Look back on yourself 5 years ago. How have you developed since then?
  5. Describe the sounds and smells of your favourite season.

Calming Prompts for Journaling and Anxiety 

Journaling for anxiety and stress is a very calming experience. When you're experiencing the physical or emotional symptoms of anxiety, journaling can help you to pinpoint your underlying worries, so you can find the best strategies to ease the anxiety.

  1. What physical symptoms of anxiety attacks affect you the most? Describe how they feel.
  2. Write down three times you've dealt with anxiety. What happened? What strategies did you use to cope?
  3. If a friend was experiencing your anxiety, what would you tell them?
  4. Write about a walk through a meadow, brook or beach. 
  5. Write about your happiest dream. 

Restful Prompts: Journaling to Help You Sleep

Mental health prompts can also be used in journaling to help you sleep. Depression, anxiety and stress can all impact your ability to sleep. 

A good night's sleep makes for a healthier mind, and you will be able to manage your anxieties more if you are fully rested. Try these journaling for anxiety and stress prompts to help you sleep.

  1. Write about a boat ride along a sweeping river.
  2. What did you do today? Try to recall as much detail as you can from the moment you first woke up.
  3. What's keeping you awake? Write about what's on your mind.
  4. 'Tonight will be restful' - Write about this statement.
  5. Write about a sky transforming from dusk to night.

Peaceful Prompts: Journaling for Wellbeing

As well as journaling for anxiety and stress, journaling has been found to boost overall wellbeing, self-esteem and confidence. 

There are also many physical benefits of journaling, including strengthening immunity! Stress has a very negative impact on your body, and mindfulness can help to restore its balance. 

  1. Write 3 things about yourself that you’re proud of.
  2. What makes you feel at peace?
  3. Write about a wild flower garden.
  4. What do you need to let go of right now?
  5. Write about your favourite place in the world.

Journaling for anxiety and stress always works best with writing that is authentic and free. Don't feel you have to follow these mental health prompts exactly. 

Adapt them to your own needs, or even use them as a springboard to develop your own mental health prompts. Freewriting can only be free if you allow your writing to go where it wants. Journaling for anxiety and stress is done best when you take control of your journaling, and write it your own way.

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