10 Journal Prompts when you're feeling anxious

Anxiety often feels like a whirlwind of thoughts you can’t seem to catch or control. In those moments, journaling can act like an anchor—it grounds you, slows your breathing, and creates space between you and the chaos in your mind. If you're not sure where to begin, try using guided prompts. These journal prompts are designed to help you gently explore your thoughts, soothe your nerves, and reconnect with a sense of calm.

Here are 10 journal prompts to turn to when anxiety takes over:

1. What exactly am I feeling right now?
Try to describe your emotions in detail—are you tense, overwhelmed, fearful, uncertain? Giving your feelings a name is the first step in reducing their power.

2. What triggered this feeling?
Explore what might have sparked your anxiety. Was it a conversation, a deadline, a memory, or even something subtle? Understanding the source helps you respond with clarity.

3. Is this fear based on facts or assumptions?
Often, anxiety feeds on imagined outcomes. Use this prompt to distinguish between what's real and what's a “what if.”

4. What do I need right now to feel supported?
Take a moment to tune into your needs. Do you need rest, reassurance, quiet, or connection? Naming it gives you direction.

5. What would I say to a friend feeling this way?
This helps you access self-compassion. We’re often kinder to others than to ourselves. Writing this out lets that kindness circle back to you.

6. What’s something small I can control today?
Anxiety thrives on uncertainty. This prompt gently brings your focus back to what is within your reach—small actions that bring calm.

7. What has helped me feel better in the past?
This is a reminder that you’ve felt this way before—and made it through. List out coping tools, people, habits, or places that brought relief.

8. What’s something I’m grateful for right now?
Even a small dose of gratitude can shift your mental state. It’s not about ignoring anxiety, but about creating balance within it.

9. What would it feel like to let go of this worry, even for a minute?
Use your imagination here. How would your body feel? What thoughts would be lighter? This is a powerful grounding practice.

10. What’s one positive affirmation I can carry with me today?
Write one that speaks directly to your heart. Examples: “I am safe right now.” “This feeling will pass.” “I can take it one moment at a time.”

You don’t have to answer all these prompts in one go. Choose one or two that resonate with you in the moment. The goal isn’t to write something perfect—it’s to write something honest. Let your journal become a gentle space where your anxiety can be seen, heard, and softened.

Sometimes, simply showing up to the page is the most healing step of all.