ANXIOUS
Journal Prompts for when you’re anxious
Journaling when you’re feeling anxious offers a safe space to unpack those overwhelming emotions. It helps you process your thoughts, gain clarity, and uncover actionable steps to address the root of your anxiety, turning uncertainty into insight and self-awareness.
Where do you feel this feeling in your body? How does it show up physically for you?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person or circumstance that’s causing you to feel this way, but don’t send it. Just allow yourself to sit with the feelings.
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion. Dive into the specific situation or event causing your anxiety. Are there any uncertainties or fears attached to it
.What evidence supports my worry, and what evidence contradicts it? How might I view this situation differently?
Ask yourself: What is within my control, and what is not? Separate your concerns into what you can influence versus what’s outside your control. Focus your energy on actionable steps for what you can change
Ask yourself: What past experiences have I had similar to this one? Reflect on times when you've felt anxious before and how you handled those situations. How did you overcome them?
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
Imagine yourself free from the burden of this feeling. How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success.
What small step can I take today to reduce the intensity of this feeling and bring myself more peace?
What would I tell a friend who is anxious about this issue? How can I offer myself the same compassion and reassurance?"
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Anchor Yourself with a Power Phrase
What it is: A power phrase is a short, grounding statement you repeat to center yourself when anxiety sets in. It works by interrupting anxious thoughts and refocusing your mind on what’s important.
How to practice: Choose a phrase like, "I can handle this" or "One step at a time," and repeat it silently or out loud while taking a few deep breaths.
To fuel personal growth and success …
Gratitude Practice: Cultivate a habit of gratitude by acknowledging and appreciating the positive aspects of your life and experiences. Practicing gratitude for as little as three times a week can help reduce anxiety and enhance your sense of optimism.
Discover how gratitude can bring calm and clarity—learn more HERE.
Self-Compassion Break
What & Why It Works: A self-compassion break allows you to acknowledge your feelings without judgment, easing the pressure and providing emotional relief.
How to Practice: Take a moment to tell yourself, “It’s okay that I’m feeling this way; I’m doing the best I can right now.” Place your hand on your heart and take a few deep breaths, embracing your feelings with kindness.
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.
Discover powerful mindfulness strategies to help you stay focused and calm—click HERE to explore!
Breathing Exercises…
Box Breathing
What it is & Why it Works: Box breathing is a simple technique to calm your nervous system when anxiety hits. It works by slowing your breathing, which signals your brain to exit fight-or-flight mode and regain focus.
How to Practice:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold again for 4 seconds before starting the next breath.
Repeat for 4-6 cycles.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.