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Writing Prompts to Relieve Stress & Calm Anxiety

Last updated February 29, 2024

Learning to balance school, work, and other commitments can be overwhelming, but journaling can be a helpful tool in relieving some stress and anxiety. Below are several journaling prompts to help you express your thoughts and feelings, spark conversations, boost creativity, and instill gratitude and hope. A journal is your safe space for honest reflection, so as you complete your writing prompts, allow yourself to express your emotions freely!

A women sitting on a rock outside writing in a journal - Writing Prompts to Relieve Stress & Calm Anxiety

Balancing school, work, and more

  1. Reflect on how you currently manage your time between school, work, extracurricular activities, etc. Are there any areas where you feel overwhelmed or stretched thin? 
  2. What activities or responsibilities can you reduce or let go of to better balance your commitments?
  3. How do you make sure to take care of yourself while juggling multiple commitments? What are some ways you can make time for relaxation and things you enjoy?
  4. Do you struggle with saying no or asking for help? How can you set boundaries with others to avoid feeling overwhelmed or burnt out?
  5. Are the activities you're involved in aligned with your interests and passions? How can you make sure your commitments reflect what truly excites and inspires you?

Coping with stress and anxiety

  1. Reflect on a recent stressful or anxiety-inducing situation. How did you handle it? Did you find any ways to calm yourself down?
  2. Think about something that helps you feel less stressed or anxious. How does it make you feel better? Can you make time for it regularly?
  3. Consider a recent challenge that made you feel stressed or anxious. Did you learn anything from it?
  4. Identify your biggest stressors right now. How can you deal with or reduce them?
  5. Imagine a calm place. What does it look, smell, feel, or sound like? How does it make you feel? How can you bring elements of that into your daily life to reduce stress?

Social justice

  1. What social justice issues are you passionate about or would like to learn more about and why?
  2. Who are the people you look to and learn from right now? 
  3. Have you ever been treated unfairly because of your race, your religion, your gender identity, the way you look, or just because you are "different"? Write about a time you were treated unfairly. How did you react? How did it make you feel?
  4. If you could change one thing about the world what would it be and why?
  5. Do you ever talk about issues of race and class with your friends?
  6. If you had the opportunity to speak with your elected officials (mayor, governor, senator, or president), what questions would you ask?

Gratitude, inspiration, and hope

  1. What gives you hope?
  2. Make a list of five things you feel grateful for right now.
  3. What is the best advice that you have ever received from someone?
  4. Who are you heroes and what do you admire about them?
  5. Make a list of 10 things you have seen, read, or heard that made you smile, laugh, or cry.
  6. What personal achievements are you most proud of and why?
  7. What are the top five songs you are listening to right now? How do they make you feel?

Giving yourself time to journal is an incredibly valuable tool for your mental well-being. Use these prompts to help you feel better and show the best you possible!

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