15 Best Journals To Help Reduce Stress and Anxiety
If you're feeling overwhelmed, try one of these journals to help you gain perspective.
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What’s your go-to coping strategy when life becomes stressful? Maybe this past year helped you figure that out, or maybe you're still searching for it. Some people find inner peace through meditation or running, while others seek solace by chatting on the phone with a friend. When it comes to managing anxiety and overall mental health, one thing’s for sure: it’s not a one-size-fits-all approach.
While anxiety affects 6.8 million adults, only 43.2% are receiving treatment, according to research. And while we always advise you to speak to a mental health professional if you're dealing with anxiety, finding effective stress management tools is crucial, too. That's where journaling for anxiety comes in.
What is journaling for anxiety?
If you’re unsure what’s causing your anxious thinking, writing down what’s on your mind can provide greater clarity. More specifically, it can help you spot emotional triggers and negative thinking patterns.
Journaling helps you organize your thoughts and process them in a healthy way. Putting your thoughts on paper is therapeutic because it can act as a release. Rather than suppressing the anxiety and letting the negative thinking overpower you, you are taking back control of your thoughts. Once you've identified your stressors, you will feel more empowered and can create a plan of action.
The first step to creating positive, lasting change is raising your self-awareness, and journaling helps you do exactly that.
How to journal for anxiety
First, pick a place to write...a quiet, cozy room where you won’t be distracted. Then, simply pick up a pen and start writing.
Most importantly, don’t overthink. Just let your thoughts flow onto the page. By writing in a stream-of-consciousness style, you’ll get an accurate look inside your mind. Even though it feels uncomfortable, don’t turn away from your negative emotions. Lean in to them. By acting as an observer of your thoughts, you are taking your power back and protecting your mental health.
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Best Anxiety Journals
Guided Self-Care Journal, Starting at $24.95 at Silk and Sonder
With monthly, quarterly, and annual subscriptions available, Silk + Sonder delivers wellness planners straight to your doorstep. Their beautifully designed, guided monthly journals are rooted in positive psychology with habit and mood trackers, journaling prompts, and other exercises to help you achieve mind and body wellness. Guided Self-Care Journal, Starting at $24.95 at Silk and Sonder
Related: 40 Mental Health Quotes
Tiny Buddha’s Worry Journal: A Creative Way to Let Go of Anxiety and Find Peace, $16.49 at Walmart
Created by Tiny Buddha Founder Lori Deschene, this interactive journal is designed for both creativity and catharsis. With questions for contemplation, coloring and doodle pages, and reflective prompts, you’ll be able to unleash your inner creative genius and heal emotional wounds. Tiny Buddha’s Worry Journal: A Creative Way to Let Go of Anxiety and Find Peace, $16.49 at Walmart
Related: 30 Best Mental Health Apps
Start Where You Are: A Journal for Self-Exploration, $14.49 at Barnes & Noble
If you’re looking to become more mindful, Start Where You Are helps transform confusion into clarity. It’s based on the belief that knowing yourself is the path to happiness and fulfillment. It is only when you become self-aware that you can connect with the world around you in a deeper, more meaningful way.
Well known for her artistic talent, Meera Lee Patel fills these pages with stunning imagery and exercises to help you let go of what’s not working and create space for positive change. This journal is also packed with inspirational quotes from writers, artists and thought leaders. Start Where You Are: A Journal for Self-Exploration, $14.49 at Barnes & Noble
The No Worries Workbook, $14.99 at Barnes & Noble
Worry looks different for everyone. With 124 lists, activities and prompts, this workbook can help you navigate whatever is weighing heavily on your mind. Along with various activities to help you de-stress, this workbook also encourages you to be grateful for the good in your life. By getting into the habit of focusing on the positive, you’ll naturally start to worry less. The No Worries Workbook, $14.99 at Barnes & Noble
The Mindfulness Journal for Anxiety: Daily Prompts and Practices to Find Peace, $17.99 at Barnes & Noble
From relaxing meditations to breathing techniques, this journal will teach you how to be mindful each and every day. The writing prompts are designed to help you understand what’s causing your anxiety in order to let it go. There are also mindfulness exercises, which allow you to self-reflect and explore your emotions more in-depth. The Mindfulness Journal for Anxiety: Daily Prompts and Practices to Find Peace, $17.99 at Barnes & Noble
All the Feels Classic Guided Journal, $14.99 at Refinery29
Hello, 90s throwback! As the name suggests, the All the Feels Classic Guided Journal helps you get in touch with your emotions. Self-love and self-compassion is what this journal is all about. Enjoy a wide range of features to help you track your moods and express what you’re feeling in a safe space. All the Feels Classic Guided Journal, $14.99 at Refinery29
Go All In Journal–Start Today, $19.99 at Refinery29
Many of us feel anxious because we feel we’ve lost our drive and lack direction, and nothing is worse than feeling like you're living your life stuck on autopilot. The Go All In Journal from Rachel Hollis is her way of sharing a morning ritual she's done for years: a vision board in journal form! This journal will help bring clarity to your dreams and stay focused on your goals. If you’re anxious and want to worry less, it all starts with setting an intention. Hollis encourages you to dive in without fear. One step at a time. One day at a time. Go All In Journal–Start Today, $19.99 at Refinery29
Related: Here's Your Anti-Burnout Action Plan
The Anti-Anxiety Notebook, $38 at Anthropologie
Created by therapists for anxiety and stress management, this notebook is based on the principles of Cognitive Behavioral Therapy (CBT). With guided journal entries, exercises and therapist tips, you’ll become more mindful of the why behind your thoughts, feelings and behavior. The Anti-Anxiety Notebook, $38 at Anthropologie
ban.do How Are You Feeling Wellness Planner, $29.95 at Barnes & Noble
Packed with thoughtful exercises and resources for optimizing mental wellness, this planner will teach you how to express your emotions in a healthy and productive way. Activity trackers, tear-out cards and advice from experts are also included. If you’re the type of person who has a tough time saying how they feel, you’ll benefit from this book. ban.do How Are You Feeling Wellness Planner, $29.95 at Barnes & Noble
Do It For Yourself (Guided Journal): A Motivational Journal, $14.57 at Walmart
What makes you tick? What drives you on a deep level? Do It For Yourself invites you to pick a goal and go through five stages: getting going, building momentum, overcoming setbacks, following through and seeking closure. Combined with beautiful visuals and writing prompts from Kara Cutruzzula, you’ll be able to clear your mind and pave the path for your success. Do It For Yourself (Guided Journal): A Motivational Journal, $14.57 at Walmart
Getting to Good: A Guided Journal, $10.46 on Amazon
Created by psychologist Elena Welsh, Getting to Good is a guide to feeling happier and more empowered. With exercises based on cognitive behavioral therapy, positive psychology and mindfulness, you’ll finally be able to say goodbye to negative thinking! This guided journal enables you to shift your focus from worry and anxiety-ridden thoughts to being grateful and appreciating where you are. Getting to Good: A Guided Journal, $10.46 on Amazon
The Anxiety Journal: Exercises to Soothe Stress and Eliminate Anxiety Wherever You Are, $20.45 at Bookshop
Anxiety can manifest in many different ways: insomnia, panic attacks and the list go on. For many people, the scariest part when anxiety strikes is feeling powerless to stop it. But what if you had the tools to relax your mind during those stressful moments? The Anxiety Journal is like having a therapist in your back pocket. Filled with mindfulness techniques, inspirational quotes, interesting facts about anxiety and writing prompts, you’ll have everything you need to heal. The Anxiety Journal: Exercises to Soothe Stress and Eliminate Anxiety Wherever You Are, $20.45 at Bookshop
Calm the Chaos Journal: A Daily Practice for a More Peaceful Life (Daily Journal for Managing Stress, Diary for Daily Reflection, Self-Care for Busy Adults), $9.69 at Walmart
With hectic schedules and a to-do list a mile long, many of us are feeling burnt out and stressed to the max. This journal is designed to help you prioritize self-care and calm the chaos of your daily life. These prompts are easy to follow, allowing you to build positive habits that promote happiness and peace of mind. Calm the Chaos Journal: A Daily Practice for a More Peaceful Life (Daily Journal for Managing Stress, Diary for Daily Reflection, Self-Care for Busy Adults), $9.69 at Walmart
Get Your Sh*t Together Journal: Practical Ways to Cut the Bullsh*t and Win at Life, $13.94 at Bookshop
Sarah Knight is well-known for her book The Life-Changing Magic of Not Giving a F*ck, and her TEDx talk, "The Magic of Not Giving a F*ck," and she’s committed to helping people who feel stuck in a rut to change their lives for the better.
So, how can you stop feeling less anxious and start living the life you want? In her no-filter, humorous style, this journal breaks it down step by step. Knight will give you the tools to manage your emotions, figure out your goals and set milestones to make them happen. Get Your Sh*t Together Journal: Practical Ways to Cut the Bullsh*t and Win at Life, $13.94 at Bookshop
I Am Here Now: A Creative Mindfulness Guide and Journal, $12.16 on Amazon
By training your attention to focus on the present, you won’t be as likely to get swept into negative thinking. Staying in the here and now prevents you from dwelling on the past or worrying about the future. It’s one of the most simple yet effective ways to relieve stress and anxiety. This journal offers everything from meditations and mindfulness exercises to coloring pages that are designed to challenge your current way of thinking and start seeing the world in a new light. I Am Here Now: A Creative Mindfulness Guide and Journal, $12.16 on Amazon
Next, read 101 Anxiety Quotes to Help You Get Through and Lift Your Spirits
Sources
Anxiety and Depression Association of America: “Facts and Statistics”