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:
- Write about a difficult experience in your life and how you were able to get through it.
- Write about the top 5 things you find yourself worrying about.
- Who are your greatest supporters? Write about them and how they’ve helped you through difficult times.
- Write about the most recent time you were really happy.
- What are 15 things you are thankful for.
- Write down your best coping mechanisms and how they’ve helped you.
- Write a letter to someone that has helped you.
- What are 7 things that frustrate you and why?
- 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.
- Write about one goal you hope to accomplish and create an action plan on how you will achieve it.
- Write down all your talents.
- What do you believe are your biggest flaws?
- What are your 20 favorite songs and why?
- Write about your family members and what makes each of the relationships you have with them the most meaningful.
- Write down every compliment you can remember receiving.
- What are 3 things you would change about yourself if you could?
- Write about a time you thought about the worst case scenario and it turned out completely fine.
- Have any phobias? Write about them and try to recall when and why they came about.
- Write a love letter to yourself.
- Write a letter to yourself to read later when you are feeling particularly down. (Dear Self, you’re going to get through this because…)
- Describe what you believe you would be like if you didn’t have anxiety or depression.
- Think of some of your role models. Describe why they are inspiring to you.
- Write down all the little things in life that make you smile.
- What movie do you relate to the most and why?
- What is one thing you look forward to everyday?
- What is your saddest memory and what is your happiest?
- Make 2 columns. In the 1st, write down things you fear and in the 2nd, analyze whether or not those fears are valid.
- Write a letter to your younger self.
- 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.
- Write down all the emotions you are feeling right now and why you believe you are experiencing these emotions.
- Write about a time someone really hurt you and how you got over it, (or, how you plan to get over it).
- What are your major life goals?
- How do you believe you can increase your mental health?
- Write down all the lessons you’ve learned from having anxiety or depression.
- Write about your values.
- What are some things very few, (or nobody), knows about you and why you choose to keep it a secret.
- Write about your favorite place. Why is it your favorite?
- If anxiety/depression was a person, they would be…
- What do you believe are your biggest anxiety triggers?
- Write about a time where you felt extremely proud of yourself.
- What brings you peace and why?
- Where do you feel the safest?
- Write about things you need to forgive yourself for.
- Write a letter to the least favorite part of yourself.
- What do you want more of in your life?
- 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. 🙂
This page offers additional prompts for those struggling with anxiety that are also very helpful. So go check out 63 Journal Prompts for Anxiety & Tips for Getting Started!
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