It's 11 p.m. and your thoughts are spinning. The meeting tomorrow, something you said last week, a bill you forgot. You've heard that writing things down might help, but when you open a notebook, you're not sure where to start. Journaling for anxiety can be a useful tool, as long as you use a method that fits what you need. This guide covers four methods with simple steps, 20 original prompts, and how to tell when journaling is making things worse instead of better.
This post is general information, not medical advice. Journaling is a self-help tool, not a replacement for treatment.
Why writing things down can help anxiety
Feeling anxious is a normal part of life. The U.S. National Institute of Mental Health (NIMH) notes that many people worry about health, money, work or family, and that anxiety disorders involve more than occasional worry. Writing can't fix everything, but it can help you slow down and look at your thoughts instead of being swept along by them.
Research on writing is encouraging but modest. A large 2006 meta-analysis by Frattaroli, covering 146 randomized studies of writing or talking about personal experiences, found a small positive effect overall. So think of journaling as one helpful tool among several, not a cure.
Method 1: a worry journal and worry time
A worry journal helps contain worries so they don't take over your whole day. Here's how to journal for anxiety with this method:
Keep a small notebook handy. When a worry pops up, write it down in a few words.
Tell yourself, "Not now. Later." Then return to what you were doing.
Set a daily worry time. Choose 10 to 15 minutes, ideally not right before bed.
During worry time, read your list. For each worry, ask: "Can I do something about this?" If yes, write one small next step. If no, practise letting it be.
When the timer ends, close the notebook.
Many people find that worries feel smaller or have already passed by the time they read them. Over a few weeks, you may also spot themes, like the same few worries returning, which is useful to know.
Method 2: a simple thought record
A thought record is a common tool in cognitive behavioural therapy (CBT). It helps you notice anxious thoughts and check how accurate they are. Use five headings:
Situation: What happened? Where were you?
Thought: What went through your mind?
Feeling: What did you feel, and how strong was it, from 0 to 10?
Evidence: What supports the thought? What doesn't?
Balanced thought: What's a fairer or more helpful way to see it?
This method is especially good for journaling for anxiety and overthinking, because it gives the loop a structure. Our post on whether you can do CBT on yourself explains more about using CBT tools at home.
Method 3: expressive writing
Expressive writing means writing openly about a stressful or emotional experience, including your deepest thoughts and feelings about it. It was developed by psychologist James Pennebaker and has been studied for decades.
Write for 15 to 20 minutes, a few days in a row.
Don't worry about spelling, grammar or making sense.
Write about what happened, how it felt and what it means to you.
Keep it private. You can even throw it away afterward.
A caution: expressive writing can stir up strong feelings, especially at first. Feeling a bit sad or unsettled right after is common. If writing about something leaves you feeling overwhelmed or unsafe, stop. Some memories are better explored with a therapist's support.
Method 4: positive moments journaling
Positive affect journaling focuses on good moments, strengths and things you're grateful for. A small 2018 randomized trial by Smyth and colleagues, published in JMIR Mental Health, tested 15-minute online sessions three times a week for 12 weeks in 70 adults with medical conditions and raised anxiety. Compared with usual care, the journaling group reported less anxiety and depression after the first month. It was a preliminary study, so results should be read with care.
To try it, write about one thing that went well today, one thing you're grateful for and one strength you used. This can also be a gentle option for journaling for anxiety and depression, when low mood makes it hard to see anything good.
Journaling prompts for anxiety
These journaling prompts for anxiety are grouped by need. Pick one or two, not all of them.
When thoughts race at bedtime
What's on my mind right now, in one sentence?
Which of these thoughts can I actually do something about tomorrow?
What would I tell a friend who was lying awake with this worry?
What's one thing I can let go of until morning?
What helped me feel even a little calmer today?
Journal prompts for anxiety about the future
What exactly am I afraid will happen?
How likely is that, honestly, from 0 to 100%?
If it did happen, how would I cope? Who could help?
What have I gotten through before that felt just as uncertain?
What's one small thing I can control this week?
After a hard day
What was the hardest moment today, and how did I handle it?
What did I need in that moment that I didn't get?
What's one kind thing I can do for myself tonight?
What would "good enough" have looked like today?
What do I want to remember about today?
Checking in with your body
Where do I feel anxiety in my body right now?
What does it feel like: tight, buzzy, heavy, hot?
What happens when I breathe out slowly three times?
What does my body need most right now?
When did my body feel most at ease this week?
When journaling makes anxiety worse
Journaling isn't always helpful. It may backfire if you notice that you're:
writing the same worries over and over without new insight
rereading entries to reassure yourself
using it to check or review things again and again
feeling more anxious after every session
If this happens, shorten your sessions, switch to a more structured method like the thought record, or try positive moments journaling instead. Our post on how to stop ruminating has more ideas for breaking repetitive thought loops.
Bringing your journal into counselling
Your journal can be a great starting point for therapy. It helps you notice patterns: what triggers anxiety, when it peaks and what helps. You can share as much or as little as you like.
Our anxiety counselling often uses CBT-based approaches, and many clients find their journal makes sessions more focused. We offer counselling at our Kitchener-Waterloo, Cambridge and Ottawa offices, and online anywhere in Ontario.
Sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover up to 100% of the cost. Coverage varies, so check your plan.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with a Registered Psychotherapist (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Book a free 15-minute consultation with our admin team. "I've been journaling about my anxiety and I'd like more support" is enough.
If you're in crisis: if you or anyone else is in immediate danger, call 911. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night. Our crisis lines page lists both.
Last reviewed: October 2026
Sources
U.S. National Institute of Mental Health (NIMH), Anxiety disorders
Smyth JM, et al., JMIR Mental Health (2018), Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms
Frattaroli J. Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin, 2006 (PubMed ID 17073523)