Racing thoughts, constant worry, nervousness – living with anxiety is no joke. But can putting pen to paper actually help relieve anxiety symptoms?
Like talking about your feelings in a therapy session, writing down your worries in a journal can be an additional tool for dealing with anxiety.
But forget about scribbling in your old notebooks. Here are the best anxiety journals with prompts and exercises to help you target and overcome your big fears.
Serious to light, clinical to irreverent, practical to spiritual. You have options that will vibrate with your unique personality and fit.
The Mindfulness Journal for Anxiety: Daily Prompts and Practices for Finding Peace by Tanya J. Peterson MS NCC
- Price: $$$
- Advantages: soothing colors and illustrations and short inspirational quotes
- The inconvenients: aesthetic may not suit everyone’s style
Written by a nationally certified counselor, this book combines mindfulness exercises with scripture prompts to help soothe and help you gain perspective on your anxiety. Reviewers like that the exercises are short and easy to perform.
Example prompt: “Combining movement and mindfulness for a double dose of well-being. Play your favorite music and dance, paying attention only to the music and your body movements. Describe your experience here.
Create Your Own Calm: An Anxiety Calm Journal by Meera Lee Pate
- Price: $$$
- Advantages: It works for both writing and artistic expression.
- The inconvenients: Art and quotes feature prominently in the small 128-page book. Nor is it written by a therapist.
This option will appeal to creative minds or anyone looking for a nice book to record their darkest fears. Created by an artist, this book has a soothing vibe and emphasizes self-acceptance. One review called it “a hug you can give yourself over and over again.”
Example prompt: “Think of a difficulty you are currently experiencing. What is the light in this situation?
The Anti-Anxiety Notebook
- Price: $$$$
- Advantages: includes 100 “Notes from a Therapist”, is a chunky 270 pages
- The inconvenients: expensive, clinical, textbook-like
Reviewers appreciate this notebook’s science-based approach, which uses mental health tools like cognitive-behavioral therapy. Prompts include structured questions that help break down your anxieties, while free space allows you to expand or reflect. Writing in it can almost feel like a therapy session in book form.
Example prompt: “What happened? What is going through your mind? What emotions are you feeling?”
Worrying For Nothing: A Discreet, Guided Anxiety Journal
- Price: $$$
- Advantages: discreet look and quality construction
- The inconvenients: the basic black design is not very inspiring
This is another review that uses techniques based on cognitive behavioral therapy. Reviewers love its high quality and the fact that the plain black cover doesn’t draw attention to your business. Prompts guide you to articulate what happened, be aware of and think about how you feel, analyze the evidence for and against your thoughts, and adjust your thinking.
Example prompt: “What evidence supports this thought? What about the evidence that contradicts it? I understood. Let’s try to write an alternative thought.
I’m so scared I freaked out Inner Truth Journal
- Price: $$
- Advantages: low price and available in two sizes
- The inconvenients: no tools to analyze or change your thoughts
This journal is more like a listening best friend than a paper therapist. It’s a place for brain dumps and anxiety tracking with some cheeky motivational quotes throughout. Users love the colorful design and fun quotes.
Example prompt: “Why I freaked out so much today:” followed by a blank lined page and a rating scale for your level of anxiety.
The No Worries Workbook: 124 Lists, Activities and Prompts to get out of your head and get on with your life! by Molly Burford
- Price: $$$
- Advantages: fun, many creative angles to counter anxiety
- The inconvenients: a little childish, does not tackle any juicy psychology techniques
This book has so many 👏 many 👏 activities 👏 (124 to be exact). It’s like a collection of things your best friends could use to cheer you up or distract you from your worries. Users say it’s lightweight, easy to use, and distracts them from their anxieties.
Prompt examples: “Create an Anti-Anxiety Playlist” and “Color Your Path to Calm: Mandala”
52 Lists for Calm: Journaling Inspiration to Ease Anxiety and Create a Peaceful Life by Moorea Seal
- Price: $$$
- Advantages: meditation and activity tips accompany the journal, a personalized anti-anxiety collection to return to when finished
- The inconvenients: no flat binding, overall positive outlook, but may not target your specific anxiety triggers
Prompts remind you of soothing, peaceful, or positive things. It also has lots of mental health resources and a section on how to find a therapist. Users love it, it’s pretty, and the exercises redirect negative thoughts.
Prompt examples: “List the things you’re most proud of overcoming” and “List the things you can touch that physically calm you down.”
A Zen Year: A Guided 52-Week Journal by Bonnie Myotai Treace
- Price: $$
- Advantages: appeals to philosophy and poetry, includes a year of prompts
- The inconvenients: long commitment, small writing spaces, not everyone agrees with Zen philosophy
This journal was created by a Zen priest (yes, that’s a thing) who has been teaching Zen journaling retreats for years. Writing prompts range from playful to challenging, and include questions related to meditation, spiritual texts, work, art, and the world. It also incorporates seasonal changes, which could be useful if your anxiety has a seasonal pattern.
Example prompt: “Amazingly, we can forget to just breathe. Have you caught yourself “holding your breath” in a tense situation, exactly when a breath would help you relax? »
Tiny Buddha’s Worry Journal: A Creative Way to Release Anxiety and Find Peace by Lori Deschene
- Price: $$$$
- Advantages: hardcover, coloring pages, doodle prompts
- The inconvenients: “Tiny Buddha” is a bit of a misnomer since Buddhism isn’t really involved.
This journal contains a variety of prompts that users find relaxing and that help promote mindfulness and ease anxieties. “Let it Go” pages help you work through specific worries and coloring pages can help you relax in the moment. Reviewers particularly appreciate the doodle prompts and the hardcover design that won’t fall apart with everyday use.
Prompt examples: “Today, instead of worrying about what could go wrong, I’m going to focus on what could go right, including…”
Anxiety Journal Printables
- Price: $
- Advantages: low costvscustomizable, can be used in your own planner or journal
- The inconvenients: mainly habit trackers to support mental and physical healthyou have to print it yourself
For just a few dollars, you get over 90 PDF pages to print what you need. You can also use it as a digital diary. If you like habit tracking, these pages have bullet journaling vibes with pages to track what makes you stressed or angry, a section for therapy notes, and a “feelings wheel” to track your mood.
Prompt examples: “What would your ideal day look like?” and “What are the things that stress me out?”