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Best Anxiety Journal Prompts in 2022
If you experience anxiety, it can be hard to stay focused and productive. This is because anxiety often causes intrusive thoughts and worries, making it difficult to concentrate on anything else. Thankfully, there are a few things that you can do to help you stay on track.
One strategy is to keep a journal. This can help you process your thoughts and track your progress. It may be helpful to journal about your symptoms, how you feel and how you deal with the situation. This can help you understand what is causing your anxiety and what steps you can take to control it. These anxiety journal prompts can help you get started!
211 Journal Prompts for Anxiety
What is one thing in day-to-day life that I have to do (but don't like to)? How can I make that experience better?
What is something nice I can do for someone I care about?
What is one of my favorite ways to spend the day?
What is one small (or big) thing I accomplished recently? How did that make me feel?
What is something I like about weekday mornings and why?
If I could spend more time doing one activity in the new year, what would it be?
What relationships would I like to develop further over the next 6 months?
What is one of my most favorite memories?
Who do I look up to the most? Why?
What am I taking for granted about my day to day that I can be thankful for?
What is my favorite family memory?
Write about a regret I have that I've learned from.
What is one thing that came out of Covid-19 that I want to keep in my life after?
At what age did I feel grown up?
What is one thing I could do to better take care of myself?
What is something I did recently that took me out of my comfort zone? What was that like?
What is one of my favourite things to do on a sunny day?
Write 20 words that I love.
What is something I'm grateful to have today that I didn't have a year ago?
What is the most important thing in my life? Why?
What is something in my life I'm very excited about right now?
What do I want to add to my life in the new year?
Who do I love in my life?
What do I need to leave behind from the past year?
What relationship do I need to work on? How can I start that process?
Who did I reach out to and connect with recently?
List 5 people in your life who are hard to get along with—and write down at least one quality for each that you are grateful for.
What is a decision (big or small) I made in my life that I'm really happy with?
What is a favorite dish or food that I simply cannot turn down?
How can I give back more in the new year?
What is one thing you enjoy doing in the summer?
What is something nice someone has recently done for me?
What do I consider my greatest personal success?
Are there any problems I'm trying to sort out now?
What is one way I'd like to get out of my comfort zone?
When was the last time I gave a gift to someone? What was it?
What am I grateful for this holiday season?
What elements of nature are you grateful for and why?
Is there someone who has inspired me recently? How?
What is a happy moment I remember from my childhood?
What is one favorite thing about myself?
Who do I need to set boundaries with?
What manual/physical work do I enjoy doing?
What is one way I can push myself out of my comfort zone in the new year?
What recent event has made me happy?
What have I been thinking about the most lately?
Who were the most important people in my life in the past year?
Tough times have taught me that...
Is there a gift I'm looking forward to giving someone?
What is one thing I'm most grateful for from the past year?
What would improve my mood right now?
How does my pet make my life better (or worse)?
What is my favorite holiday tradition? What do I love about it?
Is there anyone that deserves a big "Thank you"?
The most fun I've ever had...
What do I most enjoy about the holidays?
What makes a place "home" to me?
What is something that I do for someone most valuable to me?
How do I spend time with the person I'm closest to?
When do I remember feeling appreciated?
Name one person that helped me in the past. What did they do?
What is one thing I could start doing today to improve the quality of my life?
What is something I've done recently that I'm proud of?
What's your secret desire?
What qualities in my parents do I admire?
What is an activity that I can get lost in? What does it feel like when I'm "in the zone"?
What is one favorite thing about my current life?
What does it mean to have a fresh start?
What do I need to forgive myself for? How can I start that process?
What is something that helps keep me healthy?
What is one of my favorite hobbies and why?
Remember a time when I was happy and write about it.
What is one of my favorite holidays and why?
What am I most excited about in the upcoming year?
In what ways can I be healthier in the new year?
What is one of the best compliments I've received? How did that make me feel?
Who do I need to forgive in my life? What feelings from the past am I holding onto?
What I value most about my life right now is...
What gifts am I excited to give this holiday season?
Write about a person in your life that you’re especially grateful for and why.
If I had to choose a single word, or theme, to describe the new year, what would it be?
If I could go back and change one decision, what would that be?
What is something I think is actually "the best thing since sliced bread"?
How is where you are in life today different than a year ago–and what positive changes are you thankful for?
What is one way I'd like to improve my physical health?
Was there anything in my day that made me happy?
What is something I can do for myself today?
What is one thing I'm grateful for today?
What is something that cheers me up on a rough day?
What is one way I can improve my physical health?
Who did I feel close to today, even for only a moment?
Do I play in my daily life? What says "playtime" to me?
What is something that I love doing? Do I do it enough?
What is the best thing that happened today?
What am I grateful for today?
What am I most grateful for?
What made today a good day?
What is something I enjoy doing in the neighborhood that I live in now?
What made me smile today?
What is one good thing that happened to me today?
What are 3 things you’re grateful for that are around you right now?
What piece of furniture in my home am I grateful to have?
What is one of my favorite things about nature?
What is one app on my phone that adds a lot of value to my life?
What is one of my key learnings from the past year?
Are there any problems at work I'm trying to sort out now?
What is one new thing I can try in the new year?
What is something I can remove from my life to make more time for more of the things I want to do?
Do I hate anyone? If so, why? Could I let that hate go?
Am I comfortable with my current work/life balance? If not, what can I do to improve it?
What is one way that I have fun in my life?
Did I recently have an interesting conversation? What was it about?
What is one of my favorite things about the holidays?
What is one habit that I'd like to build in the new year?
What future event am I excited about?
What is something that is limiting me from accomplishing what I want to accomplish?
What is one of my least favorite chores? Reframe my thoughts in a way that makes me feel grateful for it.
If I had to define myself in terms of principles, what would they be?
What is there about a challenge you’re experiencing right now that you can be thankful for?
The biggest lie I've ever told is...
How can I throw money at this problem? How can I "waste" money to improve the quality of my life?
Who has done something this week to help you or make your life easier and how can you thank them?
Do I feel burnt out by work? Why or why not?
Am I dwelling on anything right now?
What is something I bought recently that really excited me but now I take it for granted? Can I find that excitement again?
What is one of my favorite things to do at home?
What do I wish I was more passionate about?
What is a favorite piece of clothing of mine? Why?
What would I do if I won a 20 million lottery?
What is one way I can treat myself without spending money?
What is my favorite movie and why?
Do I often fall behind on sleep, free time, or commitments in my personal life due to work?
What is my favorite food to eat during the holidays?
Is there anything you feel guilty about?
Write about the music you’re thankful to be able to listen to and why.
What do I consider my greatest professional success?
What I appreciate most about my body is…
What is the best professional compliment I received?
What feelings does spring evoke?
What tradition in my life am I grateful to have?
What's my favorite holiday movie and why?
What is one of my favorite vacations or trips?
What does adventure mean to me?
What scent do I enjoy? Why?
What causes me stress or anxiety during the holidays? What could I do to make it better?
What reasons cause me to eat besides hunger?
The most terrifying moment of my life was...
What about the city you live in are you grateful for?
What are you looking forward to the most?
What would I like to subtract from my life in the new year?
What is something I don't like about my living environment? How could I change it?
Was there anything in my day that made me excited?
Am I happy with my work from home environment? Why or why not?
What is one of the best pieces of advice that I heard? Who said it?
What is one of my favorite things about visiting a new place?
What small (or big) win in my work can I celebrate today?
What is one thing that I accomplished today?
What advice would I give myself for tomorrow?
What is my ideal way of spending a rainy afternoon?
What's the first thought that came into my mind this morning?
What thoughts did I have today that I wish I didn't have?
If I could do anything tomorrow, what would it be?
Was there anything in my day that made me angry?
What is one way I can go above and beyond tomorrow?
What is something I'm looking forward to this month?
What is one thing I'd like to do in my city/town that I've never done before?
What is something I enjoy doing in nature?
How will journal writing increase my sense of inner freedom and choice?
What is one lesson I learned from the last book I read?
What is one aspect of my work that I really enjoy doing and why?
What would I do in my professional life if I knew that I could not fail?
Is the life that I am living the life I want?
What materialistic items are you most grateful for?
What is a taste, smell, a piece of music, or something else that transports me back to childhood?
If I could sum up the past year with a song, what would it be?
What is one bad spending habit I can try to eliminate?
What foods or meals are you most thankful for?
What skills or abilities are you thankful to have?
What is something I'm good at? What makes me good at it?
What am I grateful for at work?
What is one actionable thing I can do to control my debt?
What can I do to be in a better financial position by the end of the new year?
What do I display on the walls of my home — photos, posters, artwork, nothing? How do I choose what to display and why?
How many months of savings would make me feel comfortable in my financial life?
What is one habit I currently have that I'd like to get rid of in the new year?
What is a possession you own that makes your life easier?
What do you like most about the current season?
What is something that I like about my current age?
What is one of my favorite comfort foods?
What is one privilege you have that you often take for granted?
What advice would I give myself from 1 year ago?
What is one thing you enjoy doing in the winter?
What is one thing that you like about your current city?
What is one physical activity that you enjoy doing? Why?
What is the weather right now and what is one thing you like about it?
What are 3 things you’re looking forward to this year?
What is something you’re looking forward to this month?
What are you looking forward to today?
What is one physical thing you own that adds value to your life?
What are 3 things you love about your home?
What gift did you enjoy receiving in the past year?
What is something you would love to learn how to do?
What is something you really like about yourself?
What is one thing in your home that you are grateful for and why?
What is one habit you have that you’re proud of?
Who is one person you’re grateful to have in your life?
What is something you’re glad you stopped doing?
Who is a challenging person in your life (e.g., someone you frequently disagree with) and what are some qualities you like about this person?
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