25 Journal Prompts for Anxiety and Overthinking (Plus a 5-Minute Exercise)

By Santos Counseling | Greensboro, North Carolina

Does your mind ever feel like it has one too many tabs open at once?

Maybe you’re replaying something you said from a challenging conversation a few weeks ago. Perhaps you’re worried about a meeting that is coming up at work. Or maybe you’re lying in bed doing your best trying to find sleep while your mind continues running through everything that could go wrong.

When anxiety and overthinking take over, even small decisions can feel overwhelming.

Journaling for anxiety is one way to slow down

Research shows that journaling helps you organize your thoughts, slow down, and better understand what you’re experiencing. What I like to tell people about journal writing is that you don’t need to write perfectly, keep a daily journal, or know exactly what to say.

Sometimes, one question is enough to help you begin.

Below, you’ll find 25 journal prompts for anxiety and overthinking, organized into five categories. You’ll also learn a simple five-minute journaling exercise, see an example of how to respond to an anxious thought, and discover ways to make journaling more useful.

Quick Start: 5 Journal Prompts for Anxiety You Can Try Right Now

If you’re feeling overwhelmed with work, family, or life in general and don’t want to read the entire article, start here.

What am I worried about at this moment?
What do I know for certain versus what am I assuming?
What part of this situation is within my control?
What would I say to a friend experiencing this same worry?
What is one small thing I can do to support myself today?

I encourage you to choose one question and write for two to five minutes. You don’t have to solve the problem. Simply notice what comes up.

Best journal prompts for anxiety and worry

25 Journal Prompts for Anxiety and Overthinking

Journal Prompts for Understanding Your Anxiety

1. What has been weighing on my mind lately that I haven’t given myself space to process?

2. When does my anxiety seem to become more noticeable?

3. What physical sensations do I notice when I’m anxious or overly worried?

4. What am I afraid might happen, and how likely do I believe that outcome is?

5. What might my anxiety be trying to protect me from?

Journal Prompts for Overthinking and Racing Thoughts

6. What conversation do I keep replaying in my mind?

7. Am I looking for a solution in this situation, or am I trying to eliminate uncertainty?

8. What evidence supports my anxiety, and what evidence might challenge it?

9. If I stopped thinking about this situation for the next hour, what am I afraid would happen?

10. What would it look like to accept that I don’t have all the answers right now?

Journal Prompts for Anxiety at Night

11. What unfinished concerns am I carrying into the evening from the morning?

12. Which of these concerns genuinely needs my attention tomorrow?

13. What can I remind myself doesn’t need to be resolved before I go to bed?

14. What helped me get through a difficult moment today?

15. What would a compassionate end to my day look like?

Journal Prompts for Self-Compassion and Emotional Awareness

16. What expectations am I placing on myself that may not be realistic?

17. What would I say to someone I care about who was experiencing the same challenges?

18. What is something challenging I’ve already addressed that reminds me of my resilience?

19. What emotion might be underneath my worry? Is it fear, sadness, disappointment, frustration, or something else?

20. What does being kind to myself look like in this season of my life?

Journal Prompts for Letting Go of What You Can’t Control

21. What situation am I trying to control that may be outside my influence?

22. What is one part of this situation that I can realistically influence?

23. What would change if I allowed myself to feel uncertain without immediately seeking reassurance?

24. What personal values do I want to guide my response to this challenge?

25. What is one small, meaningful action I can take today, even if I still feel anxious?

A 5-Minute Anxiety Journaling Exercise

If you’re unsure how to begin the process of journal writing, try this simple approach. You can use a notebook, a notes app on your handy phone, or a blank piece of paper.

Minute 1: Name the feeling

Complete the sentence below:

“Right now, I’m feeling _____ because _____.”

As you approach the question, please try to be specific. You might feel worried, overwhelmed, frustrated, uncertain, or disappointed.

Minute 2: Identify the thought

In this step, the goal is to identify and write down the thought that’s taking up the most space in your mind.

Here is a helpful example that you can use for guidance:

“I’m worried I won’t be able to handle everything I need to do this week.”

Minute 3: Separate facts from predictions

Ask yourself:

“What do I actually know about this situation?”

Then consider which parts of your worry are predictions rather than facts.

Minute 4: Respond with compassion

In this phase of the exercise, you are going to focus on writing a supportive, realistic response.

Use the example below for guidance:

“This week may be challenging, but I can prioritize what matters most and ask for help if I need it.”

Minute 5: Choose your next step

Complete the final step by working on the sentence below:

“One small thing I can do next is _____.”

Your next step might involve making a short list, taking a break, contacting someone, or deciding to return to the concern later.

Remember, you don’t have to feel completely calm for this exercise to be worthwhile.

Frequently Asked Questions About Journal Prompts for Anxiety

What should I write in my journal when I have anxiety?

There are numerous ways to start a journal. You can as an example, start with what you’re feeling, what you’re anxious about, and what may have triggered those worry-related thoughts. If you feel stuck, try asking, “What do I know for certain, and what am I assuming?”

Is journaling good for overthinking?

Journal writing can be helpful in varying ways. For instance, structured journaling may help you address anxious thoughts by bringing organization to them. You are able to organize repetitive thoughts and identify unhealthy patterns. However, repeatedly writing about the same worry without gaining perspective can sometimes reinforce rumination. Short, focused prompts may be more useful.

What are good journal prompts for anxiety before bed?

I like to have a journal next to my bed, right on the nightstand. One question to try is “What can wait until tomorrow?” or “What am I carrying from today that I don’t need to resolve tonight?” Keep the exercise brief, especially if writing close to bedtime makes you feel more alert.

How long should I journal for anxiety?

A journal does not have to have an exact length or even a dedicated amount of time. There is freedom to just show up and give it space. Starting with five minutes can make journaling feel more manageable. The usefulness of the exercise matters more than how many pages you write.

Can journaling replace therapy for anxiety?

Working with a counselor provides you with space to heal, address difficulties, and build mental wellness. Mental health counselors, like those at Santos Counseling, often provide journal writing as an exercise. Journaling can be a supportive self-reflection practice, but it does not replace individualized treatment. If anxiety is interfering with your daily life, consider consulting a qualified mental health professional.