Journal prompts for anxiety and depression that could actually make you feel like a winner
Could journaling for anxiety and depression actually heal you? Are the journal prompts for anxiety created just to keep you busy or they really help?
Could they even help you change your life?
Someone once told me that anxiety and depression are so popular nowadays because people don’t have enough personal problems to keep their minds occupied.
I’ve had a few brief months of depression every now and then in my life, but anxiety… now, that’s something I battle lately a lot.
Anxiety is that feeling of black butterflies in your stomach that stops you from thinking logical and invites panic and chaos in your life. Anxiety leaves you panting in the corner of your mind, unable to go through yet another situation life generously offers.
And that’s the moment you know you have to change something.
But your anxiety isn’t You. It’s something that comes and goes every now and then. It’s like a virus that gets activated by certain thoughts and situations.
And if it could go away and come back then it could go away and never come back too.
Actually, it all starts with the thought, isn’t it?
You’re thinking of a specific situation from the past or the future, and the moment you realise that this might give you anxiety, you start exploring “Why would that give me anxiety?”
Now your brain is tightly wrapped around the idea of experiencing an anxiety attack and nothing is able to make you go back to the normal state of mind.
The weirdest thing is that you know that’s not real, not possible and totally unhealthy. Yet, it looks like the control is out of your hands. Nothing helps you go back to the peaceful place you left just a moment ago (but it feels like a century).
So what now?
Once a certain situation has caused an anxiety attack your idea of the world around you starts changing. You schedule your life in a way to avoid this whole anxiousness and most importantly – no one has to know why you make the changes.
It’s like you’re cheating to your normal life…
Writing prompts to help with anxiety
You won’t be surprised if I told you that journaling helps your mental health.
That’s because it works.
I journal. A lot.
I have a gratitude journal, bullet journal, brain dump journal and plan on starting a Q&A 5 Year Journal soon (like, tomorrow). On top of that, I use my blog posts for expressing my thoughts and ideas.
And let me tell you something about journaling.
Before you start, you might feel like there’s nothing to write about and every single idea you had just 5 minutes ago decided to vacate its place in your mind.
But if you sit on that chair, pull out your pretty journal and grab the pen, thoughts will come. And with the time, it will be easier and easier to start your entries, to transform your thoughts into words and to express yourself on the paper.
Most important things to remember when starting a new journal
If you’d like to create a good habit this year, journaling is your way to do it. But here are a few rules you want to remember:
- Try every type of journaling that you could think of – anxiety journal, gratitude journaling, brain dump, dreams journaling, prayer journaling, art, travel, food, bullet journaling and so on. Think of all of them and start with the ones that trigger your curiosity. Stick to the one that helps your personal growth.
- If you like pretty things (who doesn’t) choose a journal that gives you good vibes. You need to feel inspired to grab that pen and start scribbling with it.
- No one cares what you write in it! Because no one will ever see it. So write inside whatever your heart tells you to write. Write about love, hate, panic, terror, dreams, planning, goals… Whatever feels like pushing through your mind – write about it.
How does writing help you with anxiety though?
Anxiety is like a small worm that keeps digging holes in your peaceful everyday life.
And journaling about anxiety helps you cover these holes. If the anxiety worm digs them again, you will cover them again. And the process repeats itself until the worm decides to leave you alone.
Simply said, writing your anxiety out gives you a different look at the things, it gives them names. Once something has a name, you could actually combat it. Combating it automatically gives you 50-50% chance to win. Doing it as often as possible increases your percentages until the point where you’re the winner even before you start journaling about it.
Journaling for anxiety helps! And that’s all you really need to now.
20 Journal Prompts For Anxiety
Let’s get to the most important part of this post – the actual journaling prompts that I claim will help you combat your anxiety.
They are a little bit different than the ones you’re used to reading so far. I like to look at it as a short story and I also like to be a little bit more creative and visualise the process in my mind.
The reason is that I strongly recommend you to accept anxiety as something you want to fight. Setting your brain into a fight mode automatically gives you the power and forces your creative thinking: How to fight my anxiety attack? How to prevent it? How to ignore it? What is the technique for fighting the anxiety that works best for me?
So, let’s go through them.
1. Start by asking God/The Universe (any higher power you believe in) to guide you through the process of this self-healing journey.
2. Express a promise to open your mind and soul and listen to this guidance.
3. Write down the thought that gives you anxiety right now. Form the words in a way that name that though with its real name. Remember, no one will read this. Call it by its real name.
4. How does that anxious thought make you feel? Write down all of your feelings and please, don’t start with “This makes me feel anxious.” Describe its effect on your body (physically) and mind (mentally)
Journaling Prompts for Anxiety – What if
5. If that thought didn’t exist how would you proceed in the given situation.
6. Write down the percentage of how many of your last 10 anxious thoughts/ worries became true?
This is will help you compare your mind’s invented reality with the reality you live in. As Dale Carnegie says, if we keep track of all the worries we have and how many times the became true, we’ll stop worrying about anything. More than 98% of the time our worries and anxious thoughts didn’t become true.
7. How did that information (your own percentage) make you feel?
8. Knowing that most likely, your anxious thought won’t become a reality, face that thought.
Imagine you’re in a room with it and you both sit opposite each other on two chairs. (I imagine of it like an AA’s meetup from the movies)
9. Write down what this anxious thought takes away from you. What does it robe you from?
10. Combat the thought. Ask yourself: So what? So what if it becomes true? What’s the worst-case scenario?
Winning over the battle with anxious thoughts
11. What’s the best-case scenario?
12. How would a person you admire deal with the situation? Describe what would they do or say? How would they look like?
13. If that person was staying on another chair next to you, what would they advise you? Let them talk and listen carefully to what they say.
14. Write your top 5 mental strengths. For example bravery, persistence, love, kindness, fairness, prudence, hope, humour, spirituality.
15. Write an example of why you have each one of these strengths. Ex.: I am persistent because even if I go through moments of no hope I manage to focus back on my goals/ dreams/ tasks.
16. Based on what your best mental strengths are, which ones could join you in the battle with your anxiety?
17. How would they help? Invite them in that room with you. Tell them how would they help you.
18. Find your perfect decision-affirmation that describes the best way you’re combating your anxious thought.
Write it down three times an if you feel modifying it every time – do so. It’s proven that if you write a thought for a few times you get better at formulating it in the best possible way with fewer words each time.
19. Express gratitude towards God/ The Universe for guiding you through your self-discovery process.
20. Imagine holding hands with your Guide and your mental strengths and feel the power they transmit towards you. Promise them and yourself to do your best.
Rinse and repeat every time you feel like doing it. Even if the thought is the same. You will come up with new ideas every time.
Never give up on searching for your inner peace and happiness. That’s all you need to do on this earth – to be happy. So every day spent in searching for that happiness is a day well spent.
Sending you all my love.
More posts on changing yourself and your life
- 10 SIGNS IT’S TIME TO CHANGE YOUR LIFE
- 100 WAYS TO IMPROVE YOURSELF AND YOUR LIFE
- 101 GOOD DAILY HABITS TO TRY THIS YEAR
- 100 THINGS TO BE GRATEFUL FOR RIGHT NOW
- 10 BEST GRATITUDE JOURNALING PROMPTS
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