20 Coping Skills for Anxiety

Practical Prompts to Calm Your Mind

Anxiety has been a part of my journey, too—some days more than others. I remember feeling like I was carrying a heavy weight on my chest, unsure of how to shake it off. That’s when I turned to journaling. At first, it felt like just another thing to try, but over time, it became my lifeline.

I’d start with a simple prompt, like writing down three things I was grateful for or describing a place where I felt safe. Some days, it felt awkward, and my mind resisted—what could this little exercise really do? But as I kept going, something shifted. Little by little, the weight began to lift. Writing gave my thoughts a place to go instead of swirling around in my head.

One of my favorite prompts was visualizing a peaceful moment—like sitting by a quiet lake or walking in the woods. I’d describe it in detail, imagining the feel of the breeze on my skin or the sound of birds nearby. By the time I finished, my heart felt lighter, and my mind a bit quieter.

These journaling prompts became more than just an activity; they became my space to breathe, reflect, and reset. They helped me find moments of peace in the middle of the chaos.

If you’re feeling overwhelmed, know this: you’re not alone, and you can find your way through it. These prompts are here to guide you, just like they guided me. Start small, take it one step at a time, and trust that each word you write is a step toward a more peaceful day. You’ve got this.

1. Deep Breathing Practice

Prompt: Write about a moment when deep breathing helped you feel calmer. What was the situation, and how did it help?

2. Gratitude Journaling

Prompt: List three things you’re grateful for today. How does focusing on gratitude shift your perspective?

3. Positive Affirmations

Prompt: Write down five affirmations that bring you comfort. How can you remind yourself to repeat these daily?

4. Grounding Techniques

Prompt: Describe your favorite grounding technique. How does it help you stay present?

5. Exercise and Movement

Prompt: Plan a simple exercise routine to try today. How does movement affect your anxiety levels?

6. Nature Walks

Prompt: Recall a time when being in nature helped you feel peaceful. Where can you go for a calming walk this week?

7. Visualization Exercises

Prompt: Visualize a safe and relaxing place. Describe it in detail—what do you see, hear, and feel?

8. Setting Boundaries

Prompt: Identify one area in your life where setting boundaries could reduce anxiety. What is your first step?

9. Journaling Your Thoughts

Prompt: Write down your anxious thoughts. What patterns or triggers do you notice?

10. Mindful Eating

Prompt: Reflect on your last meal. Were you present and mindful, or distracted? How can you slow down next time?

11. Creative Expression

Prompt: Sketch, write, or create something to express how you feel. How does creativity help release tension?

12. Limit Social Media

Prompt: How does social media impact your anxiety? What boundaries can you set?

13. Connecting with Loved Ones

Prompt: Write about someone who brings you comfort. How can you reach out to them this week?

14. Practicing Self-Compassion

Prompt: What would you say to a friend experiencing anxiety? Write the same message to yourself.

15. Progressive Muscle Relaxation

Prompt: Practice tensing and relaxing each muscle group. Which areas feel the most tension, and how do you release it?

16. Listening to Music

Prompt: Create a playlist of songs that help you relax. How does music affect your mood?

17. Practicing Acceptance

Prompt: Write about one thing you’re struggling to control. How can you practice acceptance and let go?

18. Creating a Worry Box

Prompt: Write down your worries and place them in a box. How does it feel to physically set them aside?

19. Aromatherapy and Relaxation

Prompt: Reflect on scents that bring you calm. How can you incorporate these into your daily routine?

20. Prayer or Meditation

Prompt: Spend five minutes in prayer or meditation. Write about how this practice shifts your focus.

Anxiety doesn’t have to control you. By using these coping skills and prompts, you can create moments of calm and take back your power. Start small, practice regularly, and watch your resilience grow.

For more inspiration on the next page, check out the guide Coping with Anxiety: A Christian Guide to Finding Peace

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