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  • Writer's picturepippa

Journal prompts to help with anxiety and self esteem

Grey cat relaxing on an open laptop
No more work today then! My cat Luma, who loves sitting on my laptop

I'm often asked to suggest journal prompts, so I thought I would share some here for anyone who wants to start exploring who they are.

I suggest you dedicate a time every day - either first thing if you're an early bird, or just before you go to bed. Be intentional about it: this is time dedicated to you and your journey of self discovery.

Choose 3-5 prompts per day.

This list may be especially relevant if you're suffering with anxiety and low self esteem.

Journal prompts

  1. Who or what am I grateful for today? List 3 with as much detail as possible.

  2. What negative thoughts have held your attention today? What would a good friend say to you to challenge those thoughts?

  3. Write down 3 things that scare you. Why is that?

  4. What are the qualities that make me unique?

  5. Name someone (real or fictional) that you admire - and say why (in detail).

  6. What are 5 values that are important to you?

  7. If you've had an anxiety attack, write down all the things you've done in the past to manage the anxiety.

  8. Is your anxiety trying to tell you something? What could that be?

  9. Self care matters! Make a list of activities or practices you can realistically do to lift your spirits on a daily or weekly basis.

  10. Can you think of 3 things you'd like to do for the rest of your life?

  11. Write a list of all the things that worry you. Make the list as long as possible.

  12. What are your favourite songs / music that make you feel: joy; melancholy; nostalgic; excited. Start to make playlists for different moods.

  13. Who is your favourite character in a book or film? What qualities or values do they have?

  14. Name the people who make you feel safe, connected and at ease with; who you can be completely yourself with.

  15. Write down 3 things you noticed in the last day or so that made you smile or lifted your spirits, even momentarily.

  16. What are the stories you tell about yourself? Try to come up with a list of at least 5.

I hope you find some of these prompts helpful. If you use any of them, I'd love to know your thoughts and experiences. And if you have any other prompts that have been valuable for you, please share here (or bring to your next session).


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