Self Care

27 Journal Prompts for Anxiety and Depression

journal prompts for anxiety and depression

If you are someone who has dealt with chronic anxiety like I have my entire adult life, I am sure you understand it can become challenging. Simple task can become overwhelming. Thoughts may often manifest into persistent feelings of fear, worry, or sadness. You are not alone! Millions of people are affected by this mental condition. However, there is hope. I have made it my mission to find ways to cope with this condition. Using journal prompts to manage anxiety and depression has been very helpful for me.

Often, those of us with anxiety are professional overthinkers. From fretting about the past to worrying about the future, it’s a mental dance that can be exhausting. Your mind can become a crowded marketplace of concerns, with each thought competing for attention. However, acknowledging these feelings and understanding that it’s okay not to have all the answers can be the first step towards a bit of mental peace.

How to Use Journal Prompts

Using journal prompts can be a powerful and therapeutic tool for managing anxiety and depression. To begin, set aside dedicated time in a quiet and comfortable space. Start by reflecting on your emotions and identifying specific triggers or patterns. Choose prompts that resonate with you, such as “What am I grateful for today?” or “What small accomplishments can I celebrate?” You can also start with a few affirmations for anxiety. Write freely and without judgment, allowing your thoughts and feelings to flow onto the paper.

journal prompts for anxiety and depression

27 Journal Prompts that Help Manage Anxiety and Depression

  1. How do you currently feel in this moment, and what may have triggered these emotions?
  2. Describe a recent situation that made you anxious or depressed. What were your initial thoughts and feelings about it?
  3. What are some common negative thought patterns you notice when you’re feeling anxious or depressed?
  4. List three things you’re grateful for today, no matter how small they may seem.
  5. Write about a time when you successfully managed your anxiety or depression. What strategies did you use, and how can you apply them again in the future?
  6. How do you physically experience anxiety or depression in your body? Describe any physical sensations or symptoms.
  7. What self-care activities have helped you in the past to alleviate your symptoms? How can you incorporate them into your daily routine?
  8. Create a list of your current stressors and worries. Which one’s can you address or seek support for today?
  9. Describe a comforting or relaxing place you can visualize in your mind to find solace during tough times.
  10. Write a letter to your younger self, offering comfort and guidance for dealing with anxiety or depression.
  11. What are your biggest fears related to your anxiety or depression? How might you confront or overcome them?
  12. Explore any recent accomplishments, no matter how small, and acknowledge your achievements.
  13. Reflect on your support system. Who can you lean on when you’re struggling, and how can you communicate your needs to them?
  14. Write about a time when you felt proud of yourself for managing your anxiety or depression effectively.
  15. What are your long-term goals for managing your mental health? How can you break them down into smaller, achievable steps?
  16. Explore the impact of your inner critic and self-talk on your mental health. Are there ways to reframe your thoughts in a more positive light?
  17. Write a gratitude letter to someone who has been a source of support and encouragement in your life.
  18. Explore any past traumas or experiences that may be contributing to your anxiety or depression. How can you work through these feelings?
  19. Describe your ideal daily routine for promoting mental well-being. How can you begin implementing it?
  20. What self-compassionate messages can you give yourself when you’re feeling overwhelmed by anxiety or depression?
  21. Create a list of affirmations or positive statements to remind yourself of your strength and resilience.
  22. What are your most significant triggers for anxiety or depression? How can you develop strategies to manage or avoid these triggers?
  23. Describe a recent act of kindness or compassion that you’ve witnessed or experienced. How did it make you feel?
  24. Reflect on your self-care and self-love practices. How can you prioritize and improve them in your life?
  25. Write a letter to your future self, expressing hope and encouragement for your journey towards better mental health.
  26. Explore the connection between your physical health and mental well-being. How can you make healthier choices to support both?
  27. What is one small, achievable step you can take today to improve your mental health and well-being?
affirmations for anxiety cards printable


Regular journaling can help you gain insight into your mental state, track your progress, and develop a greater sense of self-awareness. It is important to remember to be gentle with yourself during this process. Journaling is a safe space for you to express your thoughts. Over time, this practice can help you gain a more positive mindset and lessen anxiety and depression.

anxiety relief journal


Does journaling help with anxiety and overthinking?

Absolutely! Journaling is like having a friendly conversation with yourself on paper. It provides a safe space to unload anxieties and lessen overthinking. Putting thoughts into words can bring clarity and reveal patterns or solutions.

What should I journal about for anxiety?

When journaling about anxiety, use your journal for self-reflection, exploring the roots of anxiety, and tracking progress. It’s a personal journey, and there’s no right way to do it. Write freely, use prompts, or doodle. Plus, focusing on gratitude in your entries can shift your perspective.

How do I start an anxiety journal?

To start an anxiety journal, begin by finding a quiet space where you can reflect without distractions. Grab a notebook and a pen, nothing fancy, just something that feels comfortable. Write about your day or what’s currently on your mind. Don’t worry about structure or grammar; this is your personal space. Vent your feelings, describe your worries, or even jot down things that made you smile. You can use journal prompts specifically created for anxiety to help you get started.

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