Anxiety is so mysterious and diverse.
Sometimes it’s just a subtle thought in your head going on repeat, again and again.
Sometimes – a full blown anxiety attack with a bunch of anxiety symptoms like shortness of breath, dizziness, racing heart and a brain fog… And sometimes you may not feel your anxiety at all but have a feeling that if anything stressful happens, it will come back again.
The one thing that connects these three states is that all of them can be improved by a simple Anxiety Journal – like this one I’m sharing with you today.
I originally designed this journal for my own use, as an easy to use, pleasant and calming anti-anxiety tool – and I still use it to make peace with my thoughts.
By using this journal, you can write down your anxious thoughts, challenge negative ones and become less anxious day by day.
Journaling is one of the best daily habits that help you stay calm and see anxious thoughts from another perspective.
This printable anxiety journal is designed to help you overcome anxious mindset and comes with a bunch of helpful pages for mindfulness, daily thought diary practice and mood tracking.
How This Printable Anxiety Journal Can Be Helpful
Anxiety is uncomfortable, but it can be managed. Writing things down helps to clear your mind and let it rest.
This is why a printable anxiety journal is one of the best ways to get relief when you find yourself anxious, restless or overthinking.
With this journal you can:
○ Improve and minimize your anxiety levels with simple journaling exercises.
○ Learn to change unhelpful thoughts and become more resilient.
○ Learn to spot your triggers and be ready to counter them.
○ Track your moods to watch your progress.
I like keeping all the printed pages together in a simple three-ring binder, so the journal is always in one spot when I need it.
Mood tracking is more fun with colored gel pens; giving each mood its own color makes patterns pop.
Check out other helpful tips for anxiety management.
How to use this journal to relieve your anxiety
- Start with My anxiety map to write down your early signs, your triggers and the things that help.
- Use the daily check-in to notice how you feel today – it only takes a few minutes.
- If you see unhelpful patterns in your thoughts, work through them on the thought record page.
Write down what happened, the thoughts you have and the feelings you feel.
Next, look at the evidence and try to find a kinder, more balanced thought.
Example: you encountered a mean person and he/she insulted you.
Balanced view: their words say more about them than about you, and now you know who you don’t want to be like in your life.
- Use the thinking traps guide to name the trap your mind fell into, and the worry sorter to separate what you can act on from what you can let go.
- Keep the calm-down toolkit close for when anxiety spikes and you need to come back to the present moment (tip: print a few to have on hand!)
- Face your fears little by little with the brave steps ladder.
- Track your moods on the monthly tracker and look back on each week with the weekly reflection.
If you use the journal daily, you can see which thoughts or events have worsened your mood.
- Finally, write a letter to yourself – a kind reminder to read on harder days.
Journaling is such a perfect activity for your mental health – mental health journaling is my personal key to resilience.
Not only it helps you improve your anxiety levels but it’s also really soothing!
It feels so good to stop running from your anxious thoughts and face them – with compassion, curiosity, and understanding.
If you'd like to understand those anxious loops a little better, Unwinding Anxiety by Judson Brewer is a popular read that pairs nicely with journaling.
How To Incorporate Printable Anxiety Journal Into Your Routine
Incorporating a printable anxiety journal into your daily routine can significantly aid in managing and monitoring your anxiety effectively.
Here’s a streamlined guide on how to integrate it seamlessly.
Firstly, choose or create a printable anxiety journal template with sections for dates, triggers, thoughts, emotions, and coping strategies.
Dedicate a specific time daily, either in the morning for preparation or in the evening for reflection, to complete your journal entries.
An evening journaling session feels extra cozy with a warm mug, and an herbal tea sampler makes it easy to find a favorite caffeine-free blend.
Start with a brief gratitude exercise to foster a positive mindset before delving into your anxiety-related entries.
Record the date and time, which helps identify patterns and pinpoint when anxiety peaks.
In your entries, identify triggers and describe your thoughts and emotions in response to these triggers.
Assign a numerical anxiety rating on a scale of 1 to 10 for reference—document coping strategies and goals for anxiety management, revisiting and adjusting them periodically.
Consistency is key, as making journaling a habit can transform it into an essential tool for anxiety management.
Remember that your anxiety journal can be customized to suit your individual preferences.
If your anxiety persists or is severe, consider seeking professional guidance in conjunction with your journaling efforts.
Get Your Printable Anxiety Journal
To grab your printable anxiety journal, simply choose the size that fits your paper/printer:
Anxiety Journal Printable in US Letter
Anxiety Journal Printable in A4
*Personal use only.
Please note – I’m not a mental health professional, so if you experience very strong unpleasant emotions, I recommend talking to a professional. You deserve to feel good. You deserve help.
