Journaling is a healthy way to gain perspective on life and feelings. The process of writing something down helps you wrap your head around almost any problem you try to solve. If the goal is to reduce stress and anxiety, a journal can help with that too. In fact, studies have shown that journaling helps people deal with depression and anxiety.

There is something about writing your feelings in a journal and expressing all your fears, anxiety, and loneliness that brings comfort. If you’re new to journaling and don’t know how to start, you can use these 101+ journaling prompts to guide you in writing about how you feel and reducing anxiety each day. Don’t overthink this process. Write down the feelings that immediately come to mind with each prompt.

Journaling Prompts for General Anxiety

  • What causes my anxiety?
  • What is the reason I feel this way?
  • What can I do to feel better this week? Be specific.
  • Who do you want to talk to when you’re feeling anxious?
  • What do you want to tell yourself when you’re feeling anxious?
  • What is one thing you want to change this week? This month?
  • Do you know why this situation is causing you anxiety?
  • What do you want to do to calm down?
  • What makes me truly happy?
  • What is something I enjoy doing on a weekly basis?
  • What place do you go to that gives you joy?
  • Who is the person you enjoy being with that doesn’t give you anxiety?
  • How do you want to deal with your anxiety?
  • What are the things that trigger your anxiety?
  • How do you want to overcome your anxiety?
  • What are the activities you enjoy doing?
  • What gives you hope and happiness in life?
  • What can I do to love myself?
  • Have you spent time alone discovering more about yourself?
  • When was the last time you overcame your anxiety?
  • Do you feel like you need to talk to someone when you have anxiety?
  • Would you rather be alone when you have anxiety?
  • What do you do when you’re having an anxiety attack?
  • How do you calm yourself when you have anxiety?
  • What things help you deal with anxiety?
  • How does your family help in dealing with your anxiety?
  • How do I calm myself when I have anxiety attacks?
  • How do I see myself when I’m anxious about everything?

Start seeing the benefits of regular journaling.

Journaling Prompts for Depression

  • Does going back to certain places trigger your depression?
  • How do you deal with your depression?
  • I feel sad when I see…
  • What do you love about yourself?
  • What are the things that make you happy?
  • If you would go on a date with yourself, how will it go?
  • What are the things that make you feel good?
  • What inspires you to wake up and get moving every day?
  • Do you have hobbies you get to enjoy?

Related Reading: 89 Powerful Purpose Statement Ideas for Real Leaders 

  • What are the things you look forward to on a daily basis?
  • How has your depression held you back in life?
  • Were there times when you wished you didn’t have depression?
  • Do you think you can get over your depression?
  • Are you doing baby steps to get over your depression?
  • Does a certain season or weather trigger your depression?
  • When you’re feeling depressed, do you want to be alone or be surrounded by people you love?
  • What do you do when you’re feeling depressed?
  • List down the things that make you happy and try to do them every week.
  • Who are the people that have always been there for me?
  • When was the last time I was happy with life?
  • Where are the places that remind me of happiness in life? 

Journaling Prompts for Social Anxiety

  • What about people that give you anxiety?
  • Do you prefer to meet with a small group of people?
  • Why do you think you have anxiety when socializing with people?
  • Are you more comfortable if you’re meeting girls?
  • Are you scared to talk to strangers?
  • Will you be more comfortable if people talked to you first?
  • Do you prefer talking to people one by one instead of in a large group?
  • Do you feel like you need to share everything immediately when meeting new people?
  • What exactly about socializing with people that give you anxiety?
  • Do you not find joy in making new friends?
  • Do you feel like you have enough friends in your life?
  • Do you not find happiness in meeting new people?
  • Are you scared that people will judge you even when they don’t know who you are?
  • Do loud people scare you off?
  • Are you more comfortable meeting people in the same age range as you are?
  • Are you scared of greeting people?
  • Are you shy and not comfortable putting yourself out there to strangers?
  • Does saying no to people give you anxiety?
  • Why am I not comfortable talking to strangers?
  • Why do I care about what people think about me?
  • Do I not think I can meet new friends?
  • What is it about social gatherings that give me anxiety?
  • Am I not comfortable being with strangers?

Try journaling at least twice a week to get results.

Journaling Prompts for Relationship Anxiety

  • What are the traits you want in your partner?
  • What activities do you want to enjoy when your partner?
  • What are the things you look forward to when being in a relationship?
  • Who are the people you trust the most?
  • What attracts you most in a person?
  • Do you think you can sacrifice some things when you’re in a relationship?
  • What do you think is the downside when being in a relationship?
  • What about being in a relationship makes you happy?
  • What do you feel about sharing your life with somebody?
  • Do you see yourself being in a committed relationship with a person that has all the qualities you are looking for?
  • Do you have a lot of friends who are in a relationship?
  • For you, what is it about relationships that give you anxiety?
  • Is it difficult for you to trust somebody?
  • Do you trust people easily?
  • Do you enjoy spending time with people?
  • Do you