20 Bullet Journal Prompts To Help With Anxiety

Key Takeaway

1. 1. Writing down your thoughts and how they make you feel can help you work through your anxiety.
   2. You will get a better understanding of what your anxiety triggers are.
   3. Implement this in whatever way works for you, daily, weekly, or check-in monthly.
   4. Here is a list of 20 prompts to help reduce anxiety feelings and emotions.

As someone who has struggled with anxiety for many years, I have always been interested in understanding different therapies to help me with it. (If you are interested in learning more about microdosing check out this article) I know how hard it can be to manage the mental and physical sensations and emotional roller coaster. While there is no one-size-fits-all solution, I have found that incorporating bullet journaling prompts into my daily routine has helped me cope with anxious thoughts and feelings more effectively.

These creative tools not only help boost productivity but also offer comfort during difficult times by providing an outlet for emotions. In this article, I will be walking you through some of the most effective bullet journaling prompts for managing anxiety, from lists, to a brain dump and beyond!

What Is A Prompt

If you’re feeling anxious or having a hard time writing, prompts can come to the rescue! A prompt is basically a question or statement that helps kick-start your creative juices and gets the topics flowing. Whether it’s an open-ended question to get the ideas rolling or a more specific scenario that you need to explore, prompts can help anyone jumpstart their creative process and focus on one thing at a time. It might be something like ‘what does happiness mean for me?’ or ‘imagine setting off into an unknown world’. Even if you don’t know what direction to go in with your work, prompts can provide valuable insight, helping you write from both a focused and abstract perspective.

As somebody who often finds my mind clouded with thousands of jumbled thoughts, I understand the struggle of knowing where to start. This is why prompts can be such a helpful tool. It may be something like a quote, a thought, a person’s name, or another concept that directs your train of thought and allows you to construct more meaningful ideas. With the help of prompts, it’s much easier to clear away that fog in our minds and start actually writing something meaningful.

Bullet Journaling For Your Anxiety

Why You Should Use One

Utilizing a bullet journal to aid with anxiety can be extremely beneficial for mental health. Writing your thoughts and worries down can help you visualize and identify potential coping mechanisms that can be used in the future if similar anxieties arise. Through this exercise, you become more aware of what contributes to stress or anxiety and find ways to reduce it. Additionally, bullet journaling for mental health also gives you time to review yourself, which promotes greater self-confidence and acceptance.

In this way, bullet journals are an effective tool for recognizing and addressing physical symptoms and anxieties in a method that personally suits you best. Seeing the progress you’ve made in your bullet journal can also increase confidence which can boost your mental well-being. Plus, it’s proven that writing about your physical sensations and anxieties can actually help calm them down. Take a deep breath and write them out.

When used in conjunction with other self-care techniques, bullet journaling might just be one of the best ways to support your mental health and along with professional help, to help guide you to a life that is less anxious and more content. Mental health is an ongoing important factor in our lives, so keep track of how you’re doing with a bullet journal designed to record your self-care ideas and the purpose of managing your anxieties and contribute to a positive outlook on mental illness.

An Example

For those of us who suffer from an anxiety disorder, bullet journaling can be an incredibly helpful tool to center and manage our thoughts. When I feel anxious, overwhelmed, and scared with anxiety, one of the most effective strategies to reduce it that I have found is to make lists in a bullet journal of everything I will need to do or should remember leading up to any event that is causing me distress. This helps me to feel organized, prepared, and in control of the event which can help dissipate my feelings of fear and dread. (If you are planning a trip check out our article on how a bujo can help)

Additionally, keeping a mood tracker (Check out my article HERE all about them) and a habit tracker in my bullet journal has been very informative. By assessing what activities, events or situations cause distress or bring joy into my life, I am able to better see anxiety triggers and equip myself with methods and strategies for dealing with anxiety-provoking events.

How A Prompt Can Help Calm Your Anxiety

Prompt It Out

Do you ever feel overwhelmed with anxiety and wish there was something to help soothe it away? Writing prompts could be that something! They allow your creative side to come out, free you from pressure and judgment, and can help clear your mind. Take them a step further by using the prompts to fill out mood trackers, which let you recognize patterns in the moments that make you anxious. It’s best if you are brutally honest with yourself during this process. It is completely natural to feel anxious when thinking about this. In time this process will be more like a love letter to yourself and read more like song lyrics.

A prompt can be as little as, ‘What kind of hobby do I prefer?’, or one based on a phrase like, ‘Write a story about finding peace well being here.’ Whatever questions or journal prompts you choose, they offer an incredible tool to escape from anxious thoughts and are ultimately important if we want to take control of our mind.

Let Your Pen Do The Talking

We all understand how powerful our inner dialogues can be. It’s easy to either ignore our thoughts or focus too much on them and let them become overwhelming. Writing down my worries or struggles has been a useful tool for me in putting those anxious thoughts into perspective and unlocking possible solutions.

Sometimes just being able to articulate my feelings makes the worry dissipate a little bit. Writing generally helps calm me and eases my racing mind by taking a step back from circling around the same emotions and topics over and over again. A prompt is an especially helpful tool because it forces me to think more deeply, assess what’s really bothering me and make attempts at problem-solving.

List of 20 Helpful Prompts

Utilizing this list of journal prompts as guidance can be a great way to start you off in developing this useful habit. Pick out one that speaks to you, or cycle through them all at your own pace. Either way, the process of getting into writing down the prompts will help aid in stress relief and focus over time.

By beginning with the easy topics on the list, like “What are you grateful for?” or “What is a positive moment,” and branching off from there, I’ve been able to really get into my prompt flow quickly and efficiently. Once I start writing, it’s almost impossible for me to stop. Soon enough I have an entire page filled with ideas, positive affirmations, happy memories, thoughts, and even solutions for my anxieties.

Don’t overthink a prompt or think it is too deep to tackle. You can always add to it in your bujo as your mind opens up to the idea of journal prompts. This list of prompts is more than just a guide, it’s also given me hope that before long, my mind, and heart, will be free from those anxious feelings.

Prompt List

1. What are you grateful for?
2. What does a positive moment feel like for me?
3. Is there something I can’t stop thinking about?
4. What is something that I am having trouble letting go of? Why can’t I let go of it?
5. What are the signs of my anxiety? Write a list of the signs.
6. What might be giving me anxiety? Write a list down.
7. How can I help myself before an anxiety attack even happens?
8. What are the things that help me cope with anxiety? Write a list of those things that help.
9. What can you control?
10. What are some things that cause me to have anxiety?
11. What are some ways to prevent anxiety? Have you tried those things and have they helped you?
12. What makes you happy?
13. Are my thoughts irrational? Why are they irrational?
14.  Is it worth having anxiety about?
15. Write a plan for a self-care day.
16. How did you get out of an anxiety attack the last time it happened?
17. Is there someone that helps you through anxiety? Who are they and how or why do they help?
18. What are some activities I can do to help me stop thinking about the thing that is giving me anxiety?
19. What does an anxiety-free day look like for you?
20. What would you say to someone else if they were having anxiety?

Why Write

Writing is hugely beneficial for those struggling with anxiety. It allows us to communicate confusing and overwhelming thoughts, provides an opportunity to look back in time for growth and self-reflection, and helps create a realistic understanding of our personal experiences. By writing things down, we become more aware of items like our triggers, worries, patterns of thinking, and more. We can identify what situations lead to anxiety before it happens in order to avoid or lessen its effects.

It also provides a practical outlet to practice mindfulness and plan ahead in the event of an anxiety attack, giving us successful strategies we can turn to when feeling overwhelmed or when feeling anxious, or scared. Overall, writing down thoughts can be a powerful tool in helping us better understand our mental health and cope with the effects of anxiety attacks.

Therapy, Prompts, And Bullet Journaling

Using a Bullet Journal With Your Therapist

In therapy, I’ve found that having prompts to go off of can be incredibly helpful in terms of my mental and physical health. Even though it can be daunting to show someone else our innermost thoughts, it can sometimes be less emotionally draining than discussing them because you feel anxious and are not ready to. Remember, you made the wise and very mature decision to seek professional help, so think of this as a productive way to achieve the results you desire.

It is a great way to open up the communication between you and your therapist. Allowing a competent therapist to read your prompts can help them know how to better and more effectively aid you on your own journey towards a healthier version of yourself.

Prompts And Therapy

Utilizing prompts in a bullet journal is an amazing way to reflect and open up to your therapist. We are constantly surrounded by stressors, some more pressing than others. In these moments, it can be difficult to articulate our problems and worries to even the most understanding persons we know, such as our therapists.

Through this process of using journaling prompts, it is possible to learn more about our personal patterns and better understand what causes us stress or anxiety. With a little bit of practice, we can make headway with our own mental health through journaling prompts and healing journey while creating something that is meaningful and tangible.

Share Your Prompts With Your Therapist

By writing down your prompts, biggest fears, worries, and struggles, both you and your therapist can identify patterns, track progress, and create insight into how to better deal with certain situations or emotions. It is important to remember that these recordings are private, a promise between you and your therapist, but if you give permission, they can provide insight as to why an individual might be going through certain anxieties.

Having these regular journaling entries aids in self-portrait-building and helps the therapist gain a better understanding of the patient’s needs. This noninvasive way of gathering data is invaluable when it comes to treatment for mental health issues.

Reviewing Old Prompt Bullet Journal Spreads

Journal Down Memory Lane

As a way of processing my feelings and understanding experiences of the past, rereading my old journal entries can be helpful. It’s like having a conversation with myself, since I’m not only looking inwards but also reflecting on areas such as patterns or triggers that might have caused problems. Looking at them again may also offer insight into what I should focus on in order to solve current issues.

Building Your Future, With Successes From Your Past

Something as simple as writing out “What might be causing me anxiety?” might prompt me to think of ways to recognize anxious behavior and address each situation differently. Identifying the source of the anxiety has been beneficial for me, personally. Rereading my anxiety journal prompts from previous periods in my life repeatedly helps me become more aware and navigate challenges more skillfully. This action also reaffirms how far I have come, and warms my heart as it builds confidence in my soul. Due to seeing how far I have come, I am confident my future is going where I want it to go.

Finding Your Strength In Bullet Journal Prompts

Great Confidence Builder

Writing down my accomplishments, even on a small scale, has helped me to remember that I have strengths and that I can handle challenging times. A gratitude log or mental health bullet journal really is a great way to track my successes and provide me with hope. If I was able to do it before, then I know I have the strength and determination to continue pushing through. This is also where having a mood and sleep tracker as a part of my mental health journal, as part of your spread and self-care routine, can be so helpful. (Learn more about some of my favorite spreads HERE)

The anxiety journal and process also grounds me during moments of anxiety. Instead of letting fears overwhelm me, each journal entry in my bullet journal reminds me how far I’ve come. Being mindful of my own successes serves as a reminder that anything can be accomplished with perseverance and positive thinking.

It can also be motivating to assign a ranking system to track individual progress with anxiety help or measure your ability to tackle negative thoughts without it taking over your life. Taking the time to use such methods, it provides hope for managing your anxious thoughts and feelings in the future. Writing about our successes helps us keep a positive mindset and realize that yes, we really can do it!

Conclusion

Taking care of yourself and understanding how you tick, is the most important thing when it comes to dealing with anxiety. Bullet journaling to overcome anxiety, and especially the act of using journal prompts, is an excellent tool to help with it. It will not “solve” your anxiety, instead, it can offer you tiny wins that rely on understanding what is going on inside of your head and in your life as a whole.

Sharing your own experience with bullet journaling prompts in our online journal community can also be helpful. You may gain and provide support for others because we are all working through similar life experiences. Overall, taking better care of yourself should be the ultimate goal when using a bullet journal to help learn about our life, and to brainstorm ways to cope with our anxious thoughts.

Please comment below this blog post if you have any questions about how to use bujo prompts to help with anxiety. Also, if you have already incorporated them into your self-care practice, please provide some of your favorite prompts, and tips to the community so we can all learn and grow together. A helpful prompt, just like a hand, can go a long way.

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