Journaling also helps people track their progress, as it documents challenges that have been overcome. Progress then inspires more progress. Because it’s a very simple act, many people doubt the degree of the benefits that can come from journaling. But its simplicity is precisely what makes this tool so effective. Journaling is an often-overlooked practice because of busyness, lack of faith in its effects, and struggling to know how to begin. A journal with writing prompts and structure offers the best method for getting started and for getting the most out of your journaling experience. We recommend prioritizing journals based on effective techniques and versions that fit your writing style. Here are the best journals for anxiety according to a licensed mental health counselor. Beautifully designed with writing prompts to help decrease anxiety and elevate your self-talk, this journal is the perfect daily companion for the anxious mind. The journal features 120 pages and is made of recycled paper and vegetable-based ink. Small enough to take with you anywhere, this journal helps to identify anxious thoughts as you have them and offers helpful techniques for calming them in the moment. The journal features 224 pages, so it’ll last you for some time. Price at time of publication: $22 Complete with inspiring essays, quotes, and prompts to help you look ahead while also staying present, anxiety doesn’t stand a chance when you’re equipped with this journal. Price at time of publication: $17 The journal features 144 pages filled with beautiful, calming illustrations. Price at time of publication: $18 The journal features 224 pages and is best suited for kids 13 years old and up, in grade levels 9 through 12. Price at time of publication: $18 Perfect for busy people, 5 Minutes of Gratitude can change your thought process and positively affect your entire day—and it only takes five minutes! The journal is 132 pages long and features helpful prompts along the way. Price at time of publication: $12 From to-do lists to prompt about feelings, this journal allows you to creatively align your inner rebel with your need to actually get stuff done and feel good about yourself. The journal features 128 pages. Price at time of publication: $15 With 172 pages, the journal will teach you everything from anxiety-reducing breathwork to how to reduce tension in your body. Price at time of publication: $15 This planner helps you prioritize self-care, even on a busy schedule, so you can feel and do your best. Price at time of publication: $30 For busy people who are short on time, the 5-Minute Gratitude Journal can help create the most effective mindset change with the shortest amount of invested time.
Evidence-based Techniques
For anxiety in particular, cognitive behavioral techniques offer the most effective methods for identifying irrational thought patterns that increase anxiety and replacing them with more sound-minded and rational thought patterns.
Fits Your Writing Style
If you’re the type who loves to process novel-length pages of feelings, be sure to choose a journal that allows for that writing space. If you are short on time and want to write as little as possible, choose a journal that allows for short writing but pairs that with mental exercises—like gratitude or mindfulness—to help carry the positive effects throughout the day.
Why Trust Verywell Mind?
As a licensed mental health counselor with over 15 years of experience working with clients who struggle with mental health issues, Mary K. Tatum understands the importance of finding quality resources and techniques that work for each person. Not everyone will have the same kind of healing journey, therefore, having lots of options to choose from is vitally important in creating a lifestyle that combats the symptoms of mental illness.
