anxiety journal prompt

What is your scale of worry today? Take a minute to examine your worry meter. It’s like your emotional blood pressure. You can ramp it up or calm it down. Journal prompts help you to focus for a few minutes and then let go. Did you know that if you voice (write, tell someone, or just say it out loud) you lessen your fears. You have taken an action to help yourself. After writing you can relax.

Scale of worry journal prompt lowers your emotional blood pressure

Do you have a favorite pen, a pad of paper or a journal to write in? These are the essential tools for getting in touch with your feelings. It may seem easier to just feel the vibration of stress and carry it around with you than to put words to whatever is bothering you. Holding feelings of stress and worry in your body can make you sick, but putting your anxiety into words can start the healing process.

This is what the research says about journaling

“There is a ton of evidence out there on the outcomes of journal writing therapy, and overall this evidence points to its effectiveness in helping people identify and accept their emotions, manage their stress, and ease the symptoms of mental illness.

It has even been shown to impact physical well-being; avid journal writer and journalist Michael Grothaus notes that there are studies suggesting journaling can strengthen the immune system, drop blood pressure, help you sleep better, and generally keep you healthier (2015).”

One to ten what is your scale of worry

What if your scale of worry is a ten? Write about it and as you’re writing, think of actions you can take. It’s okay to feel your fears, but it’s also useful to think of one tiny thing that you can do to make your situation better. There is always something you can do, even if it seems too small a step to make a difference. If your worry is less than a five, you can add a few things for which you are grateful today.


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Haley Laferney
Haley Laferney is the Graphic Designer at Reach Out Recovery and a graduate of Ringling College of Art and Design. She is also a gold and silver ADDY award winner.

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