20 Journal Prompts to Relieve Stress and Anxiety

Learn what to write about when you're feeling overwhelmed.

Mar. 29, 2026 at 1:36pm

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A minimalist illustration in the style of Keith Haring, depicting a journal and pen defined by vibrant neon lines against a dark background, conveying the conceptual idea of writing as a means of stress relief and self-expression.Journaling's glowing neon lines capture the cathartic energy of processing emotions and finding clarity amidst life's stressors.Parker Today

When you're feeling stressed or anxious, writing things down through journaling can be a helpful way to process emotions and reduce tension. Mental health experts suggest various journal prompts that can guide you to acknowledge your feelings, identify stressors, and brainstorm solutions. Journaling regularly, without overthinking it, can build self-awareness and provide a safe outlet for your thoughts and concerns.

Why it matters

Journaling is a low-cost, accessible tool that can complement professional mental health treatment. It enables you to track your progress, identify patterns behind your stressors, and develop problem-solving strategies. Experts say journaling can activate parts of the brain that help you calm down and think clearly, while deactivating the part that senses threats.

The details

Expressive writing, a specific type of journaling that involves writing nonstop for several minutes about your 'deepest emotions and thoughts during a stressful event,' can help you gain insight while processing thoughts and feelings. Journaling 'provides a safe outlet, as long as you come into journaling in a non-judgmental space,' says Jordan Parmenter, a therapist at LifeStance Health in Parker, Colorado. It enables you to process emotions, enhance self-awareness, minimize rumination, boost mindfulness, identify stress patterns, and offer a sense of control.

  • The article was published on March 29, 2026.

The players

Karyne Wilner

A licensed clinical psychologist and author of 'Releasing Toxic Anger for Women'.

Jordan Parmenter

A therapist at LifeStance Health in Parker, Colorado, who specializes in anxiety and depression.

Emery

A licensed professional counselor at a practice in Cedar Park, Texas, who specializes in anxiety and depression.

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What they’re saying

“Journaling is a method of self-talk that allows you to reclaim yourself.”

— Karyne Wilner, Licensed clinical psychologist and author

“Journaling provides a safe outlet, as long as you come into journaling in a non-judgmental space.”

— Jordan Parmenter, Therapist

“Expressive writing, a specific type of journaling that involves writing nonstop for several minutes about your 'deepest emotions and thoughts during a stressful event,' can help you gain insight while processing thoughts and feelings.”

— Emery, Licensed professional counselor

What’s next

If journaling alone doesn't lower your stress levels, experts suggest combining it with exercise, meditation, or yoga. If you're still feeling stressed and overwhelmed, it's recommended to talk to a mental health professional, especially if stress is impairing your daily activities or causing withdrawal, low mood, anxiety, or unhealthy coping behaviors.

The takeaway

Journaling is a versatile, low-cost tool that can help manage stress and anxiety by enabling self-reflection, problem-solving, and emotional processing. While there's no one-size-fits-all approach, establishing a regular journaling habit and exploring various prompts can empower you to take control of your mental health and develop healthier coping mechanisms.