# 7 Mindful Journaling Prompts to Calm an Anxious Mind

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## Metadata
- Author: [[Jennifer Burger]]
- Full Title: 7 Mindful Journaling Prompts to Calm an Anxious Mind
- Category: #articles
- URL: https://www.simplyfiercely.com/mindful-journal-prompts/
- Archive: https://web-archive.alecodes.page/bookmarks?bf=1&search=&title=7%20Mindful%20Journaling%20Prompts%20to%20Calm%20an%20Anxious%20Mind
> [!tldr]
> Journaling can help calm an anxious mind by bringing awareness to the present and allowing you to explore your feelings without judgment. Mindful journaling prompts provide a structured way to reflect on your thoughts and fears, making it easier to cope with anxiety. Whether you're new to journaling or have experience, these prompts can help you find peace and clarity in stressful times.

## Highlights
mindful journaling is intended to bring more of your awareness to the present moment. Simply put, it’s the act of conscious writing. It can be particularly helpful for anyone that struggles with meditation because you go to the extra step of taking the thoughts from your mind and making them tangible by writing them down. [View Highlight](https://read.readwise.io/read/01j83kfe31tcya0gkqbfcfw71c))

Mindful journaling can help to ease anxiety by allowing you to uncover the root cause of your stress. After all, one of the [benefits of journaling](https://www.simplyfiercely.com/benefits-of-journaling/) is that it’s a reflective process. It helps you organise your thoughts, and because they’re written down, you have the chance to reflect on them too. [View Highlight](https://read.readwise.io/read/01j83kjtp3t9x64bmgtwkter90))

In the words of Eckhart Tolle, “As soon as you honour the present moment, all unhappiness and struggle dissolve, and life begins to flow with joy and ease.” [View Highlight](https://read.readwise.io/read/01j83m70htvhxtfjfvhb68qsvx))

If you’re new to journaling, you might be hit with ‘writer’s block’. Remember, any new behaviour or practice can take getting used to. [View Highlight](https://read.readwise.io/read/01j83m8kymfctpxjqyw29vq3wh))

[Be intentional](https://www.simplyfiercely.com/be-intentional/) about creating time to write your feelings out. Turn it into a ritual by making yourself a warm drink, lighting a candle, or choosing a nice spot to write in. This might help you create a [daily routine](https://www.simplyfiercely.com/daily-routines/) in the future. [View Highlight](https://read.readwise.io/read/01j83m93tv468vmfpmrafmfg5j))

Prompt: What Am I Feeling Right Now?
**Use when: You feel like you need to empty a racing brain.** [View Highlight](https://read.readwise.io/read/01j83ncpgpa765e7ma2yk8264x)) [[journaling/prompt]]  ^69db00

Once you start writing, don’t stop until you feel there is nothing else to write. This means you should write *everything* down, even if you begin to veer away from the prompt. Don’t pay any mind to spelling mistakes, your handwriting and don’t edit what ends up on the page. Just write it all out. [View Highlight](https://read.readwise.io/read/01j83nhv221bsrfd0r2fyv08vj))

Prompt: What Am I Afraid Of?
**Use when: You are overcome with worry.** [View Highlight](https://read.readwise.io/read/01j83njt22m4rmjdrv55g4c356)) [[journaling/prompt]]  ^beb82a

To journal through your fears, start by writing them out one at a time. Ask yourself what are the worse case scenarios, how they might affect you, and what you would do. Ask yourself how likely it is to happen, why you think it might happen, whether its occurrence would be positive or negative and why. [View Highlight](https://read.readwise.io/read/01j83qra9bkp4fzk2vrzhm0erf))

The anticipation of something is usually much worse than when it actually occurs. This is because before something happens, we can’t do anything about it. By journaling through our fears, we’re doing something proactive and preemptive, which can help us work through our fears rather than letting them fester. [View Highlight](https://read.readwise.io/read/01j83sq982ymg9stz6mxbf4776))

Prompt: Write A Letter That You’ll Never Send
**Use when: The thought of someone is making you anxious.** [View Highlight](https://read.readwise.io/read/01j83sqq9zcr1aahr612jqkh2x)) [[journaling/prompt]]  ^c261c4

Address the letter to the person you need or want to talk to and say everything you want to say. This prompt will help you organise your thoughts and feelings about this person. You can also be as honest as you need because you’re never going to send the letter. [View Highlight](https://read.readwise.io/read/01j83sspweq1e87w1cgb2r1dzd))

If you enjoy letter writing, you could also try a love letter. Write to your younger self (*or your future self!*) and practice being your own best friend. After all, self-love and compassion are also powerful tools for combating chronic anxiety. [View Highlight](https://read.readwise.io/read/01j83stt71p8h0kjdmf24mhpat)) [[journaling/prompt]] 

Prompt: Where Am I Right Now?
**Use when: You need to feel grounded.** [View Highlight](https://read.readwise.io/read/01j83svpn19zb9t7k0rch206pr)) [[journaling/prompt]]  ^27b8e0

The 5-4-3-2-1 coping technique for anxiety attacks is all about bringing your attention back to the now. ... In your journal, write the following:
• Five things that you see 
• Four things that you can touch 
• Three things that you can hear 
• Two things that you can smell 
• One thing that you can taste

Prompt: Why Do I Feel Unwell?
**Use when: You’re feeling agitated, stressed or anxious for no apparent reason.** [View Highlight](https://read.readwise.io/read/01j83syhvp6jy0mvk0q32qhx8a)) [[journaling/prompt]]  ^3608de

When I’m [so overwhelmed that I can’t think](https://www.simplyfiercely.com/overwhelmed-by-life/) about how to care for myself, I turn to my journal. I start with the line *‘I feel unwell because…’* and let my thoughts flow. Answering this question leads me to discover what I need (whether it be rest, connection, or creative expression). By delving into why I feel unwell, I learn what I can do about it, which improves how I care for myself. [View Highlight](https://read.readwise.io/read/01j83t1ryr94dwp6syd3c051ga))

Prompt: How Can This Moment Inform My Future
**Use when: You feel like you’ve made a mistake.** [View Highlight](https://read.readwise.io/read/01j83t2c2z79vpc1r0kfpmxz6k)) [[journaling/prompt]]  ^a59479

Taking time to acknowledge our mistakes, understand why they occurred, and think about how we can make better choices in the future is healthy. [View Highlight](https://read.readwise.io/read/01j83t889905a6az7md4d70z3x))

Mistakes are inevitable and mindfully working through them helps us accept them as part of life and let go of perfectionism. [View Highlight](https://read.readwise.io/read/01j83t97qhrr5fxj9nttkbke0n))

Prompt: I Am Lucky To…
**Use when: You are feeling negative.** [View Highlight](https://read.readwise.io/read/01j83t9evy5zxg8m3qf6r5gkw1)) [[journaling/prompt]]  ^fc98ae

Gratitude is one of the healthiest emotions to sit with. It has the power to shift your mindset from scarcity to abundance, which can be helpful when you’re feeling stressed or just plain having a bad day. [View Highlight](https://read.readwise.io/read/01j83xxb6jwrvvdrg4a7wmvb5n))

try reflecting on:
• a favourite memory
• your own strengths
• song lyrics or a list of favourite songs
• your greatest lessons
• your biggest supporter
• how you overcame a negative experience in the past [View Highlight](https://read.readwise.io/read/01j83xvwfvcc5tjc4an2a92671))

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New highlights added at 2024-09-23 7:15 PM
The 5-4-3-2-1 coping technique for anxiety attacks is all about bringing your attention back to the now. ... In your journal, write the following:
• Five things that you see 
• Four things that you can touch 
• Three things that you can hear 
• Two things that you can smell 
• One thing that you can taste

