The 10 Best Anxiety Diaries of 2022 – 71Bait

Racing thoughts, constant worries, nervousness – living with fear is no joke. But can putting pen to paper actually help relieve anxiety symptoms?

Like speaking out your feelings during a therapy session, writing down your worries in a journal can be an additional tool for relieving anxiety.

But forget about scribbling in any old notebooks. Here are the best anxiety journals with prompts and exercises to help you target and manage your major anxiety.

From serious to light, clinical to irreverent, practical to spiritual. You have options that harmonize and fit with your unique self.

The Mindfulness Journal for Anxiety: Daily Prompts and Practices to Find Peace by Tanya J. Peterson MS NCC

  • Price: $$$
  • Advantages: calming colors and illustrations and short inspirational quotes
  • Disadvantages: Aesthetics may not suit every style

Written by a chartered counselor, this book combines mindfulness practices with writing prompts to help you calm your anxiety and gain perspective. Reviewers like that the exercises are short and easy to complete.

Example prompt: “Combine movement and mindfulness for a double dose of well-being. Play your favorite music and dance, just paying attention to the music and movements of your body. Describe your experience here.”

Create Your Own Calm: A Journal for Calming Anxiety by Meera Lee Pate

  • Price: $$$
  • Advantages: It works for both writing and artistic expression.
  • Disadvantages: Art and quotations take up a lot of space in the small 128-page book. Nor is it written by a therapist.

This option will appeal to creative minds or anyone looking for a pretty book to chronicle their darkest fears. Created by an artist, this book has a calming atmosphere and emphasizes self-acceptance. One review called it “a hug to give again and again.”

Example prompt: “Think of a difficulty you are currently having. What is the light in this situation?”

The anti-anxiety notebook

  • Price: $$$$
  • Advantages: contains 100 “notes of a therapist” and comprises 270 pages
  • Disadvantages: expensive, clinical, textbook-like

Reviewers like this notebook’s science-based approach, which uses mental health tools like cognitive-behavioral therapy. Prompts include structured questions to help you calm your fears, while the open space allows you to expand or reflect. Writing in it can almost feel like a therapy session in book form.

Example prompt: “What happened? What’s on your mind? What feelings are you feeling?”

Worry About Nothing: A Discreet, Kept Anxiety Diary

  • Price: $$$
  • Advantages: discreet look and quality construction
  • Disadvantages: simple black design is not very inspiring

This is another journal that uses techniques based on cognitive behavioral therapy. Reviewers like the high quality and that the solid black cover doesn’t draw attention to your business. Prompts guide you to articulate what happened, to be aware of your feelings and thoughts about it, to analyze evidence for and against your thoughts, and to adjust your thinking.

Example prompt: “What evidence supports this idea? What about evidence to the contrary? I have it. Let’s try to write down an alternative thought.”

I’m so fucking freaked out Inner Truth Journal

  • Price: $$
  • Advantages: low price and comes in two sizes
  • Disadvantages: no tools to analyze or change your thoughts

This journal is more of a BFF listening than a paper therapist. It’s a place for brain dumps and anxiety dousing with some cheeky motivational quotes. Users like the colorful design and funny quotes.

Example prompt: “Why I freaked out so much today:” followed by a lined blank page and a rating scale for your anxiety level.

The No Worry Workbook: 124 Lists, Activities, and Prompts to Get Out of Your Mind — and Get On With Your Life! by Molly Burford

  • Price: $$$
  • Advantages: Fun, lots of creative angles to counteract anxiety
  • Disadvantages: kinda childish, doesn’t cover juicy psychological techniques

This book has so 👏 many 👏 activities 👏 (124 to be exact). It’s like a collection of things that your best friends could use to cheer you up or take your mind off worries. Users say it’s lighthearted, easy to use, and takes their minds off their fears.

Sample Prompts: “Create an Anti-Worry Playlist” and “Color Your Way to Calm: Mandala”

52 Lists for Calm: Journaling Inspiration to Ease Anxiety and Create a Peaceful Life by Moorea Seal

  • Price: $$$
  • Advantages: Meditation and activity tips accompany the journal, a personalized collection of anxiety eliminators to refer to when you’re done
  • Disadvantages: no lay flat commitment, overall positive outlook but may not be aligned with your specific anxiety triggers

The prompts remind you of things that are calming, peaceful, or positive. It also has many mental health resources and a section on how to find a therapist. Users like that it’s pretty and the exercises redirect negative thinking.

Sample Prompts: “List the things you’re most proud of overcoming” and “List the things you can touch that physically soothe you.”

A Year of Zen: A 52-Week Kept Journal by Bonnie Myotai Treace

  • Price: $$
  • Advantages: appeals to the philosophical and poetic, includes a year of calls
  • Disadvantages: long engagement, small writing rooms, not everyone taunts with Zen philosophy

This journal was created by a Zen priest (yes, that’s a thing) who has been teaching Zen journal retreats for years. Writing prompts range from playful to thought-provoking, and include questions about meditation, spiritual texts, work, art, and the world. It also includes seasonal shifts, which could be useful if your anxiety exhibits a seasonal pattern.

Example prompt: “Amazingly, we can forget to just breathe. Have you caught yourself holding your breath in a tense situation, just when taking a breath would help you relax?”

Tiny Buddha’s Worry Journal: A creative way to let go of fear and find peace by Lori Deschene

  • Price: $$$$
  • Advantages: Hardcover, coloring pages, doodle prompts
  • Disadvantages: “Tiny Buddha” is a bit of a misnomer as Buddhism isn’t really involved.

This journal contains a variety of prompts that users find relaxing, promotes mindfulness, and alleviates anxiety. Let it go pages help you process certain worries, and coloring pages can help you relax in the moment. Reviewers especially love the Doodle prompts and hardcover design that won’t fall apart with everyday use.

Sample Prompts: “Today, instead of worrying about what could go wrong, I’m going to focus on what could go right, including…”

Printouts of the anxiety diary

  • Price: $
  • Advantages: inexpensivecCustomizable, can be used in your own planner or journal
  • Disadvantages: Mostly habit trackers for support mental and physical healthhave to print it out yourself

For just a few dollars, you get 90+ PDF pages to print what you need. You can also use it as a digital diary. If you like habit tracking, these pages have bullet journaling vibes with pages to track what’s making you stressed or angry, a therapy notes section, and a “feeling wheel” to track your mood.

Sample Prompts: “What would your ideal day be like?” and “What things make me stressed out?”

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