46 Journal Prompts for Anxiety & Depression

Struggling with anxiety and depression is an endeavor many people know well. One of the best ways I personally found to aid my anxiety levels is to keep a journal. A lot of people struggling with mental health issues find that through using journal prompts, they are better able to deal with their troubling emotions.

I would recommend that everyone have at least one type of journal. Writing down thoughts is a wonderful way to decompress and ease stress. So, you’ve started a journal but aren’t sure what to begin writing in it? Here are some wonderful journal prompts specifically for anxiety and depression:

  1. Write about a difficult experience in your life and how you were able to get through it.
  2. Write about the top 5 things you find yourself worrying about.
  3. Who are your greatest supporters? Write about them and how they’ve helped you through difficult times.
  4. Write about the most recent time you were really happy.
  5. What are 15 things you are thankful for.
  6. Write down your best coping mechanisms and how they’ve helped you.
  7. Write a letter to someone that has helped you.
  8. What are 7 things that frustrate you and why?
  9. Write down your most re-occurring negative thoughts in 1 column and in a second column, write down reasons why you believe you can’t shake them.
  10. Write about one goal you hope to accomplish and create an action plan on how you will achieve it.
  11. Write down all your talents.
  12. What do you believe are your biggest flaws?
  13. What are your 20 favorite songs and why?
  14. Write about your family members and what makes each of the relationships you have with them the most meaningful.
  15. Write down every compliment you can remember receiving.
  16. What are 3 things you would change about yourself if you could?
  17. Write about a time you thought about the worst case scenario and it turned out completely fine.
  18. Have any phobias? Write about them and try to recall when and why they came about.
  19. Write a love letter to yourself.
  20. Write a letter to yourself to read later when you are feeling particularly down. (Dear Self, you’re going to get through this because…)
  21. Describe what you believe you would be like if you didn’t have anxiety or depression.
  22. Think of some of your role models. Describe why they are inspiring to you.
  23. Write down all the little things in life that make you smile.
  24. What movie do you relate to the most and why?
  25. What is one thing you look forward to everyday?
  26. What is your saddest memory and what is your happiest?
  27. Make 2 columns. In the 1st, write down things you fear and in the 2nd, analyze whether or not those fears are valid.
  28. Write a letter to your younger self.
  29. If you experience panic attacks, create a “coping page” and write down all the ways you’ve been able to overcome a panic attack in the past.
  30. Write down all the emotions you are feeling right now and why you believe you are experiencing these emotions.
  31. Write about a time someone really hurt you and how you got over it, (or, how you plan to get over it).
  32. What are your major life goals?
  33. How do you believe you can increase your mental health?
  34. Write down all the lessons you’ve learned from having anxiety or depression.
  35. Write about your values.
  36. What are some things very few, (or nobody), knows about you and why you choose to keep it a secret.
  37. Write about your favorite place. Why is it your favorite?
  38. If anxiety/depression was a person, they would be…
  39. What do you believe are your biggest anxiety triggers?
  40. Write about a time where you felt extremely proud of yourself.
  41. What brings you peace and why?
  42. Where do you feel the safest?
  43. Write about things you need to forgive yourself for.
  44. Write a letter to the least favorite part of yourself.
  45. What do you want more of in your life?
  46. What are some of the things that make you unique?

Keeping a journal is a great way to help manage anxiety and depression. They can also be good for self-discovery. I hope these prompts can help you calm your anxious or depressed mind. Always remember to never stop fighting. You are so much more than your negative emotions. 🙂

Much Love

 

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