“Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.”

“Believe in yourself, take on your challenges, dig deep within yourself to conquer fears. Never let anyone bring you down. You got this.”

Do you ever find yourself wanting to write down your thoughts, but you’re not sure where to begin? When you have a million and one thoughts floating around in your brain, it can be intimidating to even think about starting to write them down. Journaling is a valuable practice, both for self-care and for supporting your overall mental health, but it’s tricky to journal when you can’t figure out what to write. It’s also hard to sift through the thoughts in your head and focus on one thought when you deal with anxiety. When you’re feeling anxious, it might feel like your mind is racing and that you can’t distinguish between different thoughts. Each time you think you get a glimpse of a feeling, it’s gone, replaced by the next one.

Here are some journal prompts to help you work through anxiety:

Describe a time when you felt fulfilled. Where were you? What were you doing? What about that moment felt so satisfying?

If I could make one promise to myself it would be…

Write a letter to your body.

What does my anxiety sound, look and feel like to me?

What is my first thought in the mornings? Keep a list.

I’m so sick of…

Today, I’m grateful for…

What is one thing I wish I could change?

What’s a quality I love about myself?

Make a list of 10 affirmations to repeat when your anxiety spikes.

What’s a way my anxiety has held me back recently?

Write a letter to your past self.

Brainstorm a list of activities to do to soothe anxiety. Reach for the list when you’re anxious!

What would it feel like to forgive myself?

What does my perfect day look like?

What is something I need to let go of?

What are some self-care ideas for when I’m feeling overwhelmed?

Keep a list of anxiety triggers.

When was the last time I said no to something? When was the last time I wish I said no to something?

List three things that scare you and why.

What is something I look forward to every single day?

What signs do I notice before an anxiety attack?

Think of a time when you failed at something. What did that experience teach you?

Keep a list of nice things people say about you.

Keep an ongoing list of worries that you want to let go of.

“You can’t make a cloudy day a sunny day, but you can embrace it and decide it’s going to be a good day after all.”

1- The Pillar of living consciously

We need to become more conscious of the things we do every day. Are we just going through the motions, sleepwalking, or disregarding the areas in which we know we are not performing to the best of our abilities? There’s a certain anxiety we experience when we know we hate our job but we don’t have the courage to change courses. Or when we like our job and we know that we are not giving our best.

Our level of consciousness is also expressed in the way we connect with others; are we truly present, or are we only physically present but spiritually absent the entire time? The degree of enjoyment we experience will be impacted by a daily commitment to raising our consciousness through more conscientious behaviors.

2- The pillar of self-acceptance

The easiest to achieve but possibly the most difficult to master is self-acceptance, which means embracing every facet of your character, circumstances, flaws, and even physical characteristics you detest in yourself (yes, even your large nose and uneven eyebrows). Being uncomfortable in one’s own skin can show up as anxiety, a sense of unworthiness, and a lack of assertiveness, especially in those who have been bullied in the past.

Self-acceptance doesn’t mean settling and not getting better, it means accepting that you are not giving your best, that you may lack management skills, that you are not organized, feeling those emotions of inadequacy. If you don’t recognize that you are overweight, how can you begin to lose weight and make dietary changes?

3- The pillar of self-responsibility

We must feel in charge of our life if we are to feel capable of surviving and deserving of happiness. The second we start blaming someone, the world, the government, our parents, god… we lose power, will and self-esteem. You are responsible for your happiness, the achievement of your desires, your choices and consequences, the quality of your work and relationships…

It can be challenging at times to think independently because of the training we experienced as children, but we must mature. Like the psychologist David Deida says, live your life like if your parents are dead if they aren’t already. Choose your values, goals and work and be responsible for what you can control to achieve them.

“Love can be unselfish, in the sense of being benevolent and generous, without being selfless.”

1. Start a gratitude journal

Make it a daily habit to list your blessings in writing. These could be small pleasures from your daily life, such as a lovely view outside your window, a thoughtful note from a friend, or a morning cup of coffee. Writing can strengthen these uplifting ideas and increase their impact.

2. Become more present

Take complete advantage of the current moment. You’re more likely to see and value the goodness and beauty around you when you’re genuinely in the present moment. Take in the small details and relish the moment, whether you’re dining, strolling, or conversing with someone.

3. Practice gratitude meditation

Set aside time to practice gratitude-focused meditation. Consider all the blessings in your life, no matter how minor. This can affect your entire perspective and degree of life happiness by assisting you in developing a greater feeling of appreciation.

4. Focus on the small things

It’s simple to take life’s little joys for granted. Make a conscious effort to notice and be grateful for small things in life, like a warm bed, sunshine, or a stranger’s smile. These things may all bring us joy if we let them.

5. Set a time of the day to reflect

Set aside some time every day to reflect on your blessings and express your gratitude. You can practice appreciation in the morning, at lunch, or right before bed. Practicing appreciation on a regular basis can help you develop it.

6. Share your gratitude with others

Gratitude expression can strengthen its impact. Tell your loved ones or friends what you have to be grateful for, or express your gratitude with a card, message, or thoughtful act. This can make someone else’s day happier and help you cultivate a more grateful mindset.