Anxiety Journal

About this template

Anxiety feeds on vagueness. Writing the worry down as a sentence usually makes it smaller, and sorting it into what you can and cannot control gives you something to do next. This template follows that sequence. It starts with an anxiety rating and a body check, then asks what the worry is, what the worst realistic outcome would be, and what part of it is actually yours to act on. It ends with a second rating so you can see whether ten minutes of writing changed anything, which it often does.

It is for anyone dealing with generalized anxiety, health worries, work stress or panic, whether or not they are in therapy. Use it during the day when the anxiety spikes, not only at night. The rating pairs build into a chart in Stats that shows what time of day and which triggers are worst, which is useful to bring to a therapist or doctor.

How to use it

1. Open it in the moment, not later. The rating before writing is the useful one.
2. Write the worry as one specific sentence. “Something bad will happen” becomes “I think the meeting will go badly”.
3. Be honest about what is in your control. Often it is one small action, and sometimes it is nothing, and that is allowed.
4. Check off what helped in the checklist so you learn what works for you.

What’s inside

2 ratings · 1 multiple choice · 4 prompts · 1 habit list. Every prompt is editable once it is in the app.

• Right now
• Anxiety level rating
• Where I feel it multiple choice
• The worry
• What I am anxious about, in one sentence
• The worst realistic outcome
• What I can control
• What I cannot, and am putting down
• After
• What helped habit list
• Anxiety level now rating

anxiety journalworrymental healthgroundingpanic