Cups & Curiosity

If you’ve ever felt like your brain was spinning in a million directions at once, you’re definitely not alone—and journaling has become one of my favorite ways to hit the pause button. It’s like clearing mental clutter with a pen and paper. No rules, no pressure—just you and your thoughts, getting untangled one word at a time.

When I started journaling to deal with anxiety, I honestly didn’t know where to begin. I’d sit with a blank page, overwhelmed by the exact thing I was trying to escape. Eventually, I found that having prompts gave me a gentle place to start. Now, whenever I feel anxious or emotionally overloaded, I turn to a few trusty journaling questions that help me breathe a little easier.

Here are some of my go-to prompts when stress creeps in:

“What am I feeling right now? Can I name it without judging it?”

This one helps me slow down and identify exactly what’s going on internally. Sometimes just naming the emotion—like “tight-chested worry” or “a low-level buzz of panic”—makes it easier to manage.

“What’s causing me stress today, and what parts are actually in my control?”

I find it helpful to list out everything I’m anxious about, then go back and underline the things I can actually influence. It’s a great way to shift from spinning to grounding.

“What would I say to a friend who was feeling this way?”

Sometimes we’re way harsher with ourselves than we’d ever be with someone else. Writing a kind letter to yourself like you’re writing to a friend can be surprisingly healing.

“What’s one small thing I can do to support myself today?”

I love this prompt because it reminds me to take action, even if it’s something tiny—like drinking water, texting a friend, or turning off notifications for an hour.

“What do I need to let go of right now to feel lighter?”

This one always brings a sense of release. I’ve even torn out the page and thrown it away before, just to symbolize letting go. Super cathartic.

Journaling doesn’t always “fix” the anxiety, but it gives it somewhere to go. It helps me understand myself better and reminds me that I can handle hard moments—one sentence at a time.

If you’ve never tried journaling this way, I hope one of these prompts speaks to you. Feel free to light a candle, pour a cup of tea, and just start. Your journal doesn’t need to be perfect—it just needs to be honest.