Anxiety Journal Template: Four Questions to Get It Out of Your Head

Anxious thoughts are loud in your head and a lot smaller on paper. This template walks you from the worry itself to the part you can actually do something about.

The template's own note: Anxious thoughts shrink when they're out of your head and on the page.

The questions

1. What am I anxious about?
2. What's the worst that could realistically happen?
3. What's actually within my control?
4. What would I tell a close friend in this situation?

How to answer them

• Write the worry exactly as your brain says it, even if it sounds dramatic. You'll look at it more calmly in the next question.
• "Realistically" is the key word. Not the worst possible outcome, but the most likely bad one, and how you'd handle it.
• Control: list even small things: preparing, asking, resting. Cross out what isn't yours to control.
• The friend question is often the kindest thing you'll write all day. Use the same voice for yourself.

Example

An example of a filled-in entry:

What am I anxious about?
My performance review on Monday. I'm sure it's going to be bad.

What's the worst that could realistically happen?
I get feedback that I missed two deadlines. That's true, and I can explain why.

What's actually within my control?
Writing down what I shipped this year. Asking my manager what she wants to cover.

What would I tell a close friend in this situation?
You're not getting fired over two late tasks. Prepare your list and get some sleep.

It's one of the Emotions templates, and those are always free. If this is more than a bad day, and it's getting in the way of sleep, work or the people around you, talk to a doctor or a therapist. In the US you can call or text 988 any time; elsewhere, your local emergency number or a crisis line can help.

Use it in Daykept

1. Open Daykept and tap Settings in the bottom bar, then Templates.
2. On the Gallery tab, find Anxiety Release (it's in Emotions) and tap Use now. A new entry opens with the questions in place.
3. Want it one tap away? Tap Save to keep it in My Templates. Daykept also suggests the templates you used most recently at the top of a blank new entry.

It's one of the 14 free templates in the Gallery. You can also edit your own copy (reword a question, drop one, add one) and save it as your own template.

Frequently asked questions

Does journaling help with anxiety?

Many people find that writing worries down makes them feel more manageable. It isn't a treatment. If anxiety is affecting your daily life, talk to a professional.

How long should I write?

Five to ten minutes. Stop when you reach something you can do, even if it's just going to bed.

More templates like this

Brain Dump · Self Check-in · Mood Journal.

Want the bigger picture? Read journal prompts for anxiety, or see everything else Daykept does.