Journal Prompts: Releasing Stress and Anxiety

Have you ever tried journaling? Chances are, you’ve likely tried to journal in some way – be it tracking your mood, keeping a daily log, or writing about your dreams – at some point in time. However, did you know consistent journaling has several mental health benefits?


Studies have shown that just 15 minutes a day, three days a week has decreased signs of anxiety and depression in as little as three months. Not only does journaling reduce stress, anxiety, and depression, it can also increase awareness – another great skill we talked about in last week’s blog.


If you want to start journaling but have no clue where to begin, try out these 10 journals prompts to release anxiety and stress.


  • Name a time you didn’t feel anxious. Where were you? What were you doing? Who were you with?
  • Take a silent moment to check in with your body. Where are the tense spots? Focus your breath on these spots for ten big inhales and exhales; now, write how you feel.
  • Write down some expectations you have for yourself – for example, you may expect yourself to clean every day, get to work on time, feed your kids three healthy meals a day, etc. Now, take a minute to write about each expectation: Is it reasonable to have this expectation for myself? If not, what can I do to ask for help?
  • Write down the last time you gave a compliment to someone else. How did it make you feel to do that? Now, give a compliment to yourself. How did it feel to show yourself gratitude and compassion?
  • Describe one problem that is making you either stressed or anxious right now. Next, write a different perspective you can take on the problem. For example, if your job search is making you stressed because you’re unsure if you’ll get picked for the job, reframe this as an opportunity to try something new and learn resilience at the same time.
  • List five of your values or beliefs. Now, write a mantra based on each one. For example, if you value self-care, write a mantra of “I am worthy of rest.” Use these when you’re feeling out of focus!
  • When was the last time you rested – and we mean more than just a nap! How did you feel while you were resting? How did you feel after returning to the “rise and grind” lifestyle?
  • Describe one time you gave advice to a friend. Now, pretend you are your own friend, giving yourself advice about your feelings or situation. What would you say to yourself?
  • Write three things you are grateful about today. If it’s a someone (like a friend) or a something (like a job), how can you show your gratitude?
  • Take ten breaths in silence. At the end of the silence, write everything you noticed.


We hope these journal prompts help to inspire some productive and fruitful writing! Some of the best ways to reduce anxiety are to show compassion, gratitude, and grace to yourself and others. Today, take some time to talk to yourself like a friend, make a mistake (or several), and get some self-care in – like journaling!


If you want to talk about stress, anxiety, or other mental health topics, we’d love to help. Reach out to us today to start a healing journey with some amazing teammates. We look forward to hearing from you!

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