Journaling Questions Hurt & Anxiety

Christi Young
Jul 3
2 min read

Choose one or two at a time and write with self-kindness.

Exploring the hurt

When I think about the hurt from my family, what feelings come up most strongly for me?
What was I longing for from my family that I didn’t receive?
How have I tried to meet their needs in hopes of receiving love or approval?

Reclaiming my worth

What do I want to remind myself about my value apart from what I do for others?
In what ways have I been generous or loving, even when it wasn’t acknowledged?
What would it feel like to give myself the care I offer so easily to others?

Setting boundaries with love

Where might I need clearer boundaries so I can feel safe and at peace?
What small step could I take to protect my heart while still wishing my family well?

Building self-trust

How has God (or a higher power, if you prefer) been present with me through this pain?
What parts of myself can I lean on for strength right now?
What would my wisest, most compassionate self say about this situation?

🌿 Grounding Exercises for Anxiety

These simple practices help bring awareness back to the present when anxiety rises.

🌸 The 5-4-3-2-1 Senses Practice

Name 5 things you can see (e.g., the pattern in the carpet, a picture frame).
Name 4 things you can touch (e.g., your sweater, the chair).
Name 3 things you can hear (e.g., birds, the hum of a fan).
Name 2 things you can smell (or imagine a favorite scent).
Name 1 thing you can taste (or remember a comforting taste).

🌸 Hand-over-heart breathing

Sit or lie down comfortably.
Place your hand over your heart.
Inhale slowly through your nose, counting to 4.
Exhale gently through your mouth, counting to 6.
With each exhale, imagine tension leaving your body.
Say quietly to yourself: “I am safe. I am loved. I am enough.”

🌸 Weighted object focus

Hold a smooth stone, small pillow, or comforting object.
Focus on how it feels: Is it cool or warm? Heavy or light? Rough or soft?
Let your attention rest on this object when your mind starts to race.

Reflection: “My worth is not measured by how much I do for others. I am enough, just as I am. I am safe to rest, to receive, to heal—and to offer myself the same warmth and care I so freely give to others.”