Writing about anxiety can help you slow racing thoughts, notice patterns and put problems into perspective. Research on expressive writing, pioneered by psychologist Pennebaker, suggests that writing about thoughts and feelings can benefit wellbeing for many people. Below are 40 prompts, grouped by what you need in the moment.
You don’t have to handle anxiety alone.
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When you’re anxious right now
- What exactly am I worried will happen?
- What is the evidence for and against this worry?
- What would I tell a friend who had this worry?
- What’s the most likely outcome, not the worst?
- What can I control here, and what can’t I?
- Where do I feel anxiety in my body right now?
- What would help me feel 10% calmer?
To understand your patterns
- When did I last feel this way? What was happening?
- What situations do I avoid because of anxiety?
- What thoughts come up most often when I’m anxious?
- Which thinking traps do I fall into (catastrophizing, mind reading)?
- What time of day is my anxiety worst? (See morning anxiety.)
- What does my anxiety try to protect me from?
- How does anxiety affect my sleep, eating or relationships?
For overthinking at night
- What’s on my mind that I can let go of until tomorrow?
- What is one step I can take tomorrow on this problem?
- Three things that went OK today:
- What am I looking forward to this week?
- More: nighttime anxiety and how to stop overthinking.
You don’t have to handle anxiety alone.
Online-Therapy.com connects you with a licensed therapist and a structured CBT program you can follow from home. Use code THERAPY20 for 20% off your first month.
See how it works for anxiety →Sponsored link · Cancel anytime · Not an emergency service — in crisis, call or text 988
For self-compassion
- What would I say to myself if I were my own best friend?
- What have I handled before that felt impossible at the time?
- What’s one kind thing I can do for myself today?
- What am I proud of, however small?
For values and direction
- What matters most to me, beyond what anxiety tells me?
- If anxiety weren’t in charge, what would I do this week?
- Who do I want to spend more time with?
- What small step brings me closer to the life I want?
Tips for anxiety journaling
- Keep it short: 5–10 minutes is enough.
- Write freely; no need for perfect sentences.
- End with one balanced thought or next step.
- If writing makes you spiral, switch to a structured CBT thought record instead.
- Bring your journal to therapy; it’s great material.
Frequently asked questions
Does journaling help anxiety?
Many people find it helps them process worries and spot patterns; expressive writing has research support for wellbeing.
How often should I journal for anxiety?
Daily or a few times a week, for a few minutes, works for most people.
What should I write in an anxiety journal?
What triggered the anxiety, the thoughts and body sensations, the evidence, and a more balanced view or next step.
Can journaling replace therapy?
It’s a helpful tool, but persistent anxiety usually responds best to evidence-based therapy such as CBT.
You don’t have to handle anxiety alone.
Online-Therapy.com connects you with a licensed therapist and a structured CBT program you can follow from home. Use code THERAPY20 for 20% off your first month.
See how it works for anxiety →Sponsored link · Cancel anytime · Not an emergency service — in crisis, call or text 988
Sources
- American Psychological Association: Writing to heal
- American Psychological Association: Cognitive behavioral therapy
- NIMH: Anxiety Disorders
- SAMHSA: 988 Suicide & Crisis Lifeline