8 journal prompts for when you're feeling anxious
Many of us struggle with feeling anxious from time to time, try these journal prompts to help you navigate it with compassion and kindness
I took a little poll on Instagram the other day to check in on how everyone’s feeling post-holiday weekend because it feels to me like we’re moving through some funky energy. The top answer from those who responded was “Oof, anxiety has been rearing its head for me.”
And let me tell you, it has been for me too!
It’s been a long time since I’ve identified with having “anxiety” but that’s not to say that I don’t still experience it sometimes. After all, feeling anxious and unsettled from time to time is a very real part of being human.
Over the years, in pursuit of healing anxiety in my system, I’ve acquired a lot of tools, practices, and remedies to help me cope with and navigate it. Some offer immediate but usually temporary relief, and others have helped me get to the root of the anxiety gradually lowering my baseline to a level I never quite knew was possible for me.
So, when some anxious feelings flare up, I have a toolkit of resources I can pull from. One of the first things I will reach for when I start to notice some anxiety creeping in is my journal to check in with myself to see if there is any insight or awareness I can gain from within.
Anxiety is a heightened energy that usually has something to tell us about what action we need to take— the energy needs somewhere to go. When viewed this way it can be reframed as an energy that we can learn to channel through us by taking aligned action or moving our bodies to release it.
While this is not always the case, as more chronic states of anxiety may require more personalized professional support, what I am sharing with you today can be a helpful tool and starting point for navigating anxious feelings when they arise.
The practice
I find writing by hand very therapeutic, but simply contemplating these prompts quietly and awaiting the answers to arise from within can be potent as well. The key is to come into this practice with curiosity and a willingness to listen to the wisdom that comes from within you.
If you’re new to deep self-inquiry like this, I encourage you to be ultra-gentle with yourself. It can take some practice to discern which answers are coming from your head and which are coming from a deeper knowing within/your intuition. As you nurture this relationship with yourself, this discernment will become clearer and your connection to your inner voice will strengthen in time.
Please remember, that there are no right or wrong answers, just information to acknowledge and consider. So while this is some deep self-reflection, it’s okay to not take it too seriously and keep it playful! You are encouraged to skip any questions that do not resonate with you, this is your practice, so make it your own.
The prompts
On a scale of 1 to 10, how strong is this anxiety?
Do you feel this anxiety in your body? If so, where? What does it feel like? Does it have a shape, color, texture, sensation, etc.?
Does this anxiety feel familiar to you? Or does it feel like a new expression or experience of it?
Is this anxiety yours? Or are you picking it up from someone else, maybe even the collective? Note: it may be that it is a combination!
If this anxiety is yours (or partly yours), does it have an age or remind you of a time in your life from the past?
What does the anxiety have to say? Is there a dialogue you can have with it?
Is there something that this anxiety needs from you? Is there an action that you can take to put it at ease? Note: this may be a super simple thing like yelling into a pillow, or something more complicated like having a difficult conversation you’ve been avoiding with someone.
What is one thing you can do today to tend to this part of yourself that feels anxious with kindness and compassion?
If you give these journal prompts a try, meet me in the comments to share how this practice went for you!
Additional resources
I created a FREE guide full of additional resources you can reach for when feeling overwhelmed to nurture your emotional well-being holistically. These resources address both the immediate struggles and root causes of distress.
Just this week, I took a page out of my own book and leaned on many of the practices and remedies featured in the guide— and I’m so glad I did!
I hope these prompts support you in finding some insight and peace around the anxious feelings you may be experiencing. Remember that healing is a spiral, so be gentle with yourself along the way.
If you found this post helpful or enjoyed it, I would be so grateful if you shared it! Thank you. ❤︎