Journaling Prompts for Anxious Kids: 10 Prompts & Journaling Tips
Welcome to the journaling corner of this blog! I am a huge fan of writing in general, specifically journaling, especially for children, preteens and teens with big feelings.
Journaling has truly never failed me or my clients. While it may take some getting used to, dedicating just a few minutes a day to journaling can make a huge difference in how kids approach tough situations, cope with anxiety, and even how they feel about themselves. I often encourage my clients to put pen to paper, but journaling doesn’t have to look one way. The notes app on the phone, a quick voice memo, or even sketching can count.
The key is finding a format that feels natural and accessible, truly anything that will inspire us to journal. If your child tends to overthink, ask lots of reassurance questions, avoid things they used to do easily, or struggle to explain what they’re feeling, journaling can help them get thoughts out of their head and into something they can understand.
Journaling has no rules, which is exactly why it often works for anxious kids. Many kids don’t open up in direct conversations, but they will write, draw, or doodle thoughts they can’t always say out loud. It gives feelings somewhere to go instead of staying stuck in their mind or body.
I’ve put together journal prompts tailored for kids. Feel free to use these as-is, adapt them, or even turn them into drawing activities.
Journaling Prompts for Kids (ages 7–12):
What helps me when I feel worried? What has helped before?
How do I describe worry or fear?
Where do I feel worry in my body? What do I notice?
If my worry was a little creature, what would it look like? What could I say to it?
Write about a time I felt proud of myself for facing my fears.
Who are three or more people I trust and feel safe with?
What would the “best day” look like for me?
How do I know when I need to talk about how I am feeling?
What sounds fun right now?
Where can I use some support?
A Note for Parents:
If your child struggles with worry, overthinking, or big feelings that seem to take over — you’re not imagining it, and you’re not alone. Journaling can be a small but powerful way for kids to explore their feelings and build confidence. There’s no perfect way to do it, so just giving them space to try is what matters most. But if you’re looking for more support, I am here to help.
I work with anxious kids and teens to help them build the confidence and coping skills they actually need in everyday life (school, friendships, bedtime worries, transitions, and independence).
If this post felt familiar, therapy can be a supportive next step — even if you’re unsure whether it’s “serious enough.”
You can reach out to me here.
After you contact me, I’ll email you back with next steps and we’ll figure out together if it feels like the right fit.
You can also learn more about therapy here:
• Therapy for kids
• Therapy for teens
