SCARED
Journal Prompts for when you’re feeling Scared
Journaling when you're feeling scared offers a valuable space to confront and understand your fears. It allows you to process your thoughts, gain clarity, and transform that fear into actionable insights, helping you turn anxiety into confidence and growth.
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 fear.
Ask yourself: “What exactly am I afraid of right now, and what might that fear be trying to teach me?"
Ask yourself: "What is the worst-case scenario, and how likely is it to happen? What can I do to prepare for or mitigate it?"
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.
Ask yourself: “When was a time in the past that I faced fear and came through stronger on the other side? How can I remind myself of that strength now?”
Ask yourself: “What small step I can take today to reduce the intensity of this feeling and bring myself more peace?”
What would I tell a friend who is feeling scared? 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 …
Reframe Fear as Fuel
What it is: When you're feeling scared at work, shift your perspective by seeing fear as an opportunity for growth rather than a barrier. It works because fear often signals that you're on the verge of a breakthrough or stepping out of your comfort zone.
How to practice: Acknowledge the fear, then ask yourself, "What’s one thing I can learn from this moment?" Use that insight as motivation to take action, no matter how small.
To fuel personal growth and success …
Celebrate yourself
What it is: Combat fear by affirming your worth and capabilities, reminding yourself of your resilience. It works because reinforcing positive beliefs helps override fear-driven self-doubt and builds confidence.
How to practice: Reflect on your wins, strengths, and everything you value and appreciate about yourself. Take a moment to jot down at least one win from your day, week, or even month—big or small.
Explore prompts and tips to help you move past fear and feel empowered.
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
Why it works: Box breathing helps calm the nervous system and regain control over racing thoughts by focusing your mind on a simple, structured pattern. It’s effective when feeling scared because it reduces anxiety and brings you back to the present moment.
How to practice:
Inhale slowly for 4 counts.
Hold your breath for 4 counts.
Exhale slowly for 4 counts.
Hold your breath again for 4 counts.
Repeat for 3-5 rounds, focusing on the rhythm of your breath to ground yourself.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.