Anxiety Journal Prompts

🌿 Self-Awareness & Triggers

1. What does anxiety feel like in my body right now?

2. What situation, thought, or memory might have triggered my anxiety today?

3. When was the first time I remember feeling this way?

4. What are three things that often increase my anxiety?

5. What are three things that usually help reduce it?

Thought Patterns & Beliefs

6. What am I afraid might happen? What’s the worst-case scenario I’m imagining?

7. What evidence supports this fear? What evidence challenges it?

8. If a friend felt what I’m feeling, what would I say to them?

9. Are my expectations for myself realistic right now?

10. What do I feel I “should” be doing, and how does that pressure affect me?

💛 Inner Support & Self-Compassion

11. What would it look like to give myself grace today?

12. How can I care for my mind, body, and spirit in this moment?

13. What does my anxious part need from me right now?

14. What is one kind, calming truth I can hold onto?

15. In what ways has God been present with me in anxious times before?

📖 Faith-Based (Optional Integration)

16. What Scripture brings me comfort when I’m anxious?

17. How can I invite God into the situation I’m facing today?

18. What would it look like to “cast my cares” on the Lord today? (1 Peter 5:7)

19. Have I asked God for wisdom and peace about this? (James 1:5, Philippians 4:6–7)

20. What do I believe God is teaching me through this season of anxiety?