Quick answer
What is the best journal for anxiety and overthinking?
For anxiety and overthinking, the best journal gives a busy mind somewhere kinder to go, not more room to loop. The one I recommend is The Give Yourself Kindness Journal, the self-compassion journal recommended by Harvard and Oxford psychologists. Its prompts help you name what you're feeling, then answer it the way you'd answer a friend.
Professor Willem Kuyken of the University of Oxford notes that writing "can also invoke an inner critic, rumination and procrastination", and that this journal makes "the writing intrinsically rewarding".
Professor Willem Kuyken, Ritblat Professor of Mindfulness and Psychological Science, University of Oxford. Read his review alongside the rest
Prefer something different? Five other options are compared below.
No forced positivity. Every feeling is welcome.
About this guide. I'm Rachel Smith, a qualified meditation teacher (DipBSoM, British School of Meditation, distinction), and two of the journals here are mine. I made The Give Yourself Kindness Journal after Compassion-Focused Therapy helped me with anxiety and harsh self-talk, because every journal I tried made my critical voice louder. I'm not a psychologist, so everything clinical here comes from named experts, with links to their words.
Why The Give Yourself Kindness Journal is the journal I recommend for anxiety and overthinking
Anxiety isn't who you are. It's an emotion, and there's nothing wrong with feeling it. I recommend The Give Yourself Kindness Journal because it helps you notice anxiety when it arrives and respond to it differently, giving your mind somewhere kinder to go rather than more room to loop.
After finishing Compassion-Focused Therapy for harsh self-talk and a critical inner voice that wouldn't stop, I wanted a journal that would support what I'd learned in sessions. I tried everything I could find. The gratitude journals felt dismissive when I was struggling. The blank notebooks gave my inner critic all the space it needed. The repeated prompts soon became mechanical. Nothing helped me write from my compassionate self, rather than the part of me that was scared, self-critical and exhausted.
So I made the journal I needed. Clinical psychologists read it after it was published, and recommend it. Here's what it gives you:
- When your mind keeps replaying things: prompts that ask what you'd say to a friend who felt the same, so the writing moves somewhere kinder rather than round again.
- When all you can feel is a vague dread: an emotion tool on every page, so you can name what you feel even when you're not sure.
- When writing has made it worse before: a gentle question already on the page, different every day for 90 days, so you're never facing a blank page with a busy mind.
- When "think positive" makes you feel worse: over 50 gentle reminders that make room for every feeling, like "All of your emotions are valid". It also includes gratitude every day, held gently alongside harder feelings rather than instead of them.
- When you miss days: undated pages that wait for you. There's nothing to catch up on.
- When it's late and your mind won't switch off: short prompts, and one honest line is a full entry.
- When you want to know you can trust it: recommended by clinical psychologists at Harvard and Oxford, and used by counsellors with their clients between sessions.
The Give Yourself Kindness Journal
A guided self-compassion journal that helps you understand your emotions and respond to yourself with kindness instead of criticism.
📔 3-month guided journal💬 90 days of changing prompts🗓️ Undated⭐ Recommended by Harvard and Oxford psychologists
- Prompts that ask what you'd say to a friend, so an anxious thought meets a kinder answer
- An emotion tool on every page, for the days it's just a vague dread
- Over 50 gentle reminders, like "Be careful how you talk to yourself, you are listening"
- Undated, so a hard week costs you nothing
224 pages, A5, pistachio green cloth cover, 120gsm FSC-certified paper, ribbon marker, printed in the UK. Wrapped in bespoke tissue paper.
The difference is in the direction a prompt sends you. Here's the contrast:
What most journals do
Examples
- "What are you worried about today?"
- "List three things you're grateful for: ___"
The problem: it gives the anxious, self-critical voice an open invitation: more loops, or shame that you can't feel grateful.
What this journal does
Example
- "What has challenged you today? Talk to yourself as you would talk to a friend - write down what you would say."
The difference: it shifts your perspective from self-criticism to compassion, so the writing moves somewhere kinder.
Three more real prompts from inside The Give Yourself Kindness Journal
"Can you notice an emotion that you fear? Try to explore if there are any reasons or experiences behind this. Imagine a friend came to you, explaining that they feel that emotion. Write down what you would want to say to them or how you would want to reassure them."
"Notice how you are feeling right now. Think about what you would find it helpful to hear - it might help to imagine something a friend would say. Write down words to say to yourself."
"Choose an emotion that you have just noticed. Imagine a friend came to you explaining that they feel that emotion. Write down what you would want to say to them."
Notice what they have in common. Each one names the feeling first, then brings a friend into the room before you write. You end up with the kinder answer in your own handwriting.
The psychologists who recommend it
It's recommended by clinical psychologists at Harvard and Oxford, and used by accredited counsellors with their own clients. Here is what they say, in their own words.
Professor Willem Kuyken, PhD, DClinPsy
Ritblat Professor of Mindfulness and Psychological Science, University of Oxford | Listed by Web of Science in the top 1% of the most cited scientists in the world
"…Her journal's are not only aesthetically pleasing, they scaffold my writing. Writing can be creative, beautiful, resourcing, but it can also invoke an inner critic, rumination and procrastination. Rachel has curated the experience to make the writing intrinsically rewarding and the journal something to treasure."
What this means for an overthinking mind: writing on its own can turn into more rumination. A journal that gives the writing a kinder direction can make it something you look forward to instead.
Read Professor Kuyken's review alongside the rest →
Dr Chris Germer, PhD
Clinical psychologist and lecturer on psychiatry (part-time), Harvard Medical School | Co-developed the Mindful Self-Compassion (MSC) program with Kristin Neff, taught to over 250,000 people worldwide
Read Dr Germer's review alongside the rest →"A warm invitation to make friends with your emotions and yourself!"
Dr Chris Irons
Clinical psychologist, researcher, writer and trainer in Compassion Focused Therapy | Co-director of Balanced Minds
Read Dr Irons' review alongside the rest →"This is such a fantastic resource! Supportive, encouraging and containing, whilst also helping people to explore and learn how to manage their emotions with compassion. Highly recommended."
Julie Burke, LPC-S
Therapist and private practice owner
"…There are affirmations throughout the journal that feel safe and encouraging to feel your feelings/experience emotions in ways that create a sense of safety and are free of judgment for yourself…"
What this means when you're anxious: the reminders on the page are there to make it feel safe to feel what you feel, not to argue you out of it.
Read Julie Burke's review alongside the rest →
Rachael Oliver, MBACP
Accredited counsellor, who uses the journal with her clients
Read every professional review from therapists and clinical psychologists →"…I have been using them with my counselling clients for years and feel like for many, it's an absolutely essential tool for helping build self awareness, compassion, reflect on things happening between sessions and collect thoughts and feelings…"
Discover The Give Yourself Kindness Journal →
Best journals for anxiety and overthinking: 2026 comparison
These are the journals and approaches that come up most often for anxiety and overthinking, side by side. The first two are mine, and each of the others suits something different.
| Journal | Best for | Format | Recommended by | What's inside |
|---|---|---|---|---|
| The Give Yourself Kindness Journal | An anxious or overthinking mind, especially if you're hard on yourself | Undated self-compassion journal. 90 days of prompts that change every day, with an emotion tool on every page | Clinical psychologists at Harvard and Oxford, and a Compassion Focused Therapy specialist. Used by accredited counsellors | 224 pages, A5. 120gsm FSC-certified paper, pistachio green cloth cover, ribbon marker. Over 50 gentle reminders |
| The 30-Day Gratitude Journal | Gratitude that feels real, never forced or repetitive | Undated. 30 days, a different thoughtful prompt each day. No lists of three | Psychotherapist Carrie Pollard, MSW RSW | Prompts for hard days, a guided gratitude meditation I recorded, and QR codes to expert articles on gratitude. Made in the UK |
| The Five Minute Journal | A quick, consistent daily routine | Undated. The same prompts each morning and evening | Not stated | Five daily prompts, weekly challenges and a quote each day, lasting six months |
| CBT thought-record workbooks | Structured work on anxious thoughts, especially alongside CBT with a therapist | Worksheets and thought records | Varies by workbook | Exercises for noticing a thought, weighing the evidence for and against it, and finding a more balanced view |
| Worry journals | Getting specific worries out of your head and onto paper | Varies: worry lists, logs or set times to write | Varies | Space to write worries down, in a format that depends on the publisher |
| A blank notebook | Experienced journalers with an established self-compassion practice | Blank pages, no prompts | Not applicable | Whatever you bring to it |
If anxiety comes with a harsh inner voice, The Give Yourself Kindness Journal is the one I'd choose. If you'd rather work through your thoughts with a structured method, or you simply want a quick daily habit, one of the others may suit you better.
Which of these sounds like you?
Which journal suits you depends on how anxiety and overthinking show up for you. Find the line that sounds most like you.
"I keep replaying conversations and can't let them go."
"I catastrophise. I know it's irrational, but that doesn't help."
→ The Give Yourself Kindness Journal
Its prompts ask what you'd say to a friend before you write, so the thought meets a kinder answer instead of another replay.
"I try to journal but end up feeling worse, not better."
"I know I'm being too hard on myself, but I can't stop."
→ The Give Yourself Kindness Journal
Every prompt invites the kinder part of you to answer. You're guided to write as you would to a friend, not as you tend to speak to yourself.
"My mind won't switch off at night."
→ The Give Yourself Kindness Journal
It isn't fixed to morning or night, so you can open it whenever your mind is busiest, and a short entry is enough. Some people pair it with the Sleep Affirmation Cards for a gentle bedtime ritual. For more, read Will journaling help me sleep?
"I'm in therapy and want something to support the work between sessions."
→ The Give Yourself Kindness Journal
Accredited counsellors use it with their clients between sessions. Your therapist can help you decide whether it fits your work together.
"I feel like I should be grateful, but I don't feel grateful."
"Other journals felt dismissive, like being told to think positive when I can't."
→ The 30-Day Gratitude Journal or The Give Yourself Kindness Journal
The 30-Day Gratitude Journal has a different thoughtful prompt each day, prompts for hard days, and no lists of three. If gratitude tends to turn into one more thing to get right, The Give Yourself Kindness Journal might suit you better. It also includes gratitude every day.
"I want the quickest possible daily structure."
Built for speed and consistency. If you'd like more support with difficult emotions or a mind that loops, The Give Yourself Kindness Journal is made for that.
"I'm doing CBT and want structured between-session work."
→ A CBT thought-record workbook, ideally one your therapist recommends
A workbook suits the structured thought records CBT uses. Some people like The Give Yourself Kindness Journal alongside it for the feelings side, in a warmer, less clinical way.
The other journals for anxiety and overthinking, and who each one suits
The Give Yourself Kindness Journal isn't the only good choice. Each of these works well for different people and different moments.
The 30-Day Gratitude Journal
🌱 Best for gratitude that feels real
What it offers:30 days, with a different thoughtful prompt each day, from noticing something in nature to writing a letter you'll never send. There are prompts for hard days, a guided gratitude meditation I recorded, and no lists of three.
How it's different:The standard "list three things you're grateful for" format, with its blank lines, can leave someone who's struggling feeling they can't find enough, or can't feel it properly. This journal makes room for days when gratitude feels harder, so it never asks you to pretend. Psychotherapist Amy Morin writes about the science of gratitude for this site.
Choose this if:You'd like a gentle, completable gratitude practice, especially if gratitude journals have felt forced before.
The Five Minute Journal
⏱️ Best for a quick daily routine
What it offers:Five minutes, the same prompts morning and evening, for six months. For building a quick daily habit, the simplicity and consistency are real strengths.
How it's different:It's built around repetition and speed rather than exploring difficult emotions. If you'd like more support with feelings or a mind that loops, a journal with changing prompts may suit you better.
Choose this if:Simplicity and speed are what you're after. See The Five Minute Journal →
CBT thought-record workbooks
🧠 Best alongside CBT therapy
What it offers:Structured thought records that help you identify unhelpful thinking patterns, look at the evidence for and against them, and develop a more balanced view. CBT is a widely used therapy for anxiety, and these workbooks bring its structure to paper.
How it's different:The analytical structure suits some people well: it gives a busy mind something concrete to do. Others find it extends the analysis rather than ending it, more thinking about the thinking. The Give Yourself Kindness Journal serves a different purpose, daily emotional processing in a warmer way, so some people use both.
Choose this if:You're in CBT, or you respond well to analytical frameworks for examining your thoughts.
Worry journals
📝 Best for getting specific worries onto paper
What it offers:Space to write down what's on your mind, so it isn't only circling in your head.
How it's different:Writing a worry down can be a relief. On its own, though, a prompt like "what are you worried about?" can turn into rehearsing the worry rather than releasing it. Look for one that also helps you respond to the worry kindly. I've written a separate guide to the best journal for worry.
Choose this if:Specific, practical worries are the main thing on your mind.
A blank notebook
📓 Best for an established practice
What it offers:Complete freedom, and for the right person that's exactly what's needed.
How it's different:For a mind prone to anxiety, rumination or harsh self-judgment, a blank page gives the unhelpful voice all the space it wants. Without a prompt that changes direction, the pen tends to follow wherever the mind is already going.
Choose this if:You already know how to guide your own reflection with kindness. Read my comparison of a blank journal and a guided journal →
Why some journals can make things worse
Some journals can make anxiety and overthinking worse when their format gives a worried, critical voice more room to write. If that has happened to you, nothing is wrong with you. It's the format, not you. These are the patterns that tend to backfire:
- Forced positivity. Prompts like "list three things you're grateful for" or "choose happiness today" can feel dismissive when you're struggling. Rather than easing hard feelings, they can create shame: I should be able to feel grateful, so what's wrong with me?
- Prompts that open the door but don't lead anywhere. "What are you worried about?" or "How are you feeling today?" gives a busy, anxious mind an open invitation to keep going. Without a prompt that redirects attention, writing can become rehearsal rather than relief.
- The same prompts every day. When you can predict what you're going to write, reflection can slip into autopilot, and you're going through the motions.
- Blank pages. For an anxious or self-critical mind, unstructured space gives the inner critic all the room it needs, and the writing can become more loops, not fewer.
- Dated pages. Miss a few days in a dated journal and the empty pages become a visible record of falling behind. That guilt adds to the very feelings you were trying to ease.
Clinical psychologist Dr Annabelle Kyle Dortch explains why a critical tone gets in the way, whether it comes from you or from the page.
Dr Annabelle Kyle Dortch, PsyD
Clinical Psychologist, Los Angeles | Specialises in life transitions, relationships, stress, anxiety and the impacts of trauma
Read Dr Dortch's full article: Why self-compassion is more effective than self-criticism →"…When we engage in self-criticism, we create a nervous system and brain state that is not conducive to learning or facilitating a growth-oriented mindset."
"Dr. Kristin Neff’s research… has repeatedly shown that self-compassion is key in decreasing anxiety & depression and developing courage, resilience, and a growth-oriented mindset."
Most of the research in this area builds on the work of Dr Kristin Neff, Associate Professor of Educational Psychology at the University of Texas at Austin, who developed the Mindful Self-Compassion programme with Dr Chris Germer of Harvard Medical School.
When the format is right, journaling can be a real support. Here's what makes the difference.
What to look for in a journal that actually helps
A journal that helps with anxiety and overthinking gives your mind somewhere kinder to go: prompts that shift perspective, room for every feeling, a way to name what you feel, variety, no dates, and expert review. Clinical psychologist Dr Chris Irons explains where to start.
Dr Chris Irons
Clinical psychologist and specialist in Compassion Focused Therapy | Co-director of Balanced Minds, with many years of experience in the NHS
"Journalling can be a powerful way of developing self-reflection, self-discovery and enhancing emotion regulation."
"…from a Compassion Focused Therapy (CFT) point of view, it’s useful to consider which part of ourselves is doing the journalling… it could be that it’s a fearful part of you that is writing, or an angry or self-critical part. And although it’s understandable that this might happen, how helpful might it be if it is our self-critic journalling?"
"…CFT tries to support people by initially helping them to develop a compassionate part of self - a part that is wise, strong and caring… Crucially, once developed, we then would use this compassionate part of ourselves to ‘do’ the journalling."
What this means for an anxious mind: when anxiety or a looping, self-critical voice holds the pen, the writing tends to go round. A good journal helps a kinder part of you hold it instead.
Read Dr Irons' full article: The benefits of journaling, from 3 clinical psychologists →With that in mind, here's what to look for:
Prompts that shift perspective rather than extend rumination
The difference is in the direction. "What are you anxious about?" focuses the mind on the problem. "What would you say to a friend who was feeling this way?" moves it somewhere kinder and less stuck. That shift, from self-criticism to compassion, is what can help break the loop.
Self-compassion at the core, not forced positivity
These are very different things. Forced positivity tells you to feel better. Self-compassion acknowledges how hard things are, and responds with kindness rather than judgment.
Dr Erika Bach
Licensed clinical psychologist specialising in trauma, relationships, anxiety and depression
Read Dr Bach's full article: How self-compassion can help us manage anxiety →"Research shows that people who practice self-compassion experience lower levels of anxiety…"
An emotion tool on every page, not just the front
Many people can't identify what they're feeling beyond a vague sense of dread or overwhelm. A tool on every page helps you find the word each time you write, not only on the first page. Dr Kristin Neff suggests simply naming what's there: “If we can say, ‘This is sadness’ or ‘Fear is arising,’ we get perspective on the emotion rather than being engulfed by it.”
From Dr Kristin Neff's article, Being with difficult emotions
Variety that keeps reflection alive
For a mind prone to loops and patterns, the same daily prompts can turn into autopilot. When you can predict what you're going to write, it's easy to stop engaging. A different question each time keeps the practice real.
An undated format with no guilt for missed days
Difficult periods mean difficult weeks. Sometimes you can't journal at all. Dated journals make that visible. An undated journal welcomes you back without judgment. That feels small on paper, and it matters in practice.
Expert review, not just wellness marketing
Anyone can describe a journal as "designed for wellbeing". The meaningful signal is whether qualified clinical psychologists have reviewed it, and whether therapists use it with their clients.
How to journal for anxiety when your mind won't stop: five gentle steps
To journal for anxiety, go gently: choose your moment, name the feeling, write the worry down, answer it as you would a friend, and come back without guilt. Short is fine, and so is stopping. There's no right or wrong way to do it.
Choose your moment
Writing about something hard can bring a lot up. Clinical psychologist Dr Andreas Comninos notes that writing about challenging experiences "may stir up strong emotions", and suggests choosing "a suitable time when you can prioritize Self-Care afterwards". So if you can, avoid squeezing it in between demanding tasks.
From Dr Andreas Comninos' contribution to The benefits of journaling
Name the feeling
Before you write about the worry, see if you can name the feeling underneath it: dread, fear, embarrassment, tiredness, or something else. If you can't, that's okay. A rough word is enough, and it can be easier to look at something once it has a name.
Write the worry down
Write it down plainly, in a line or two. You don't need to solve it or argue with it. Seeing it on the page can make it a little easier to step back from.
Answer it as you would a friend
Now imagine a friend told you the very same thing. What would you want to say to them? Write that down, to yourself. Clinical psychologist Dr Chris Irons describes a common exercise in Compassion Focused Therapy, Compassionate Letter Writing, in which "we learn and practice how to write to ourselves about things that we might be struggling with, offering validation, empathy, understand and support."
From Dr Chris Irons' contribution to The benefits of journaling
Come back without guilt
Missed a day, or a week? Nothing has gone wrong. Pick it up whenever you're ready. Over time, you might find the kinder answer comes a little more easily.
If you'd like the questions already written for you, The Give Yourself Kindness Journal asks them on every page, with an emotion tool to help with the naming.
When you might need more than a journal
If anxiety or overthinking has been with you for a long time, or it's getting in the way of sleep, work, relationships or the things you enjoy, please talk to your GP. You deserve proper support, and a journal can sit alongside it, never replace it.
Mind has helpful guidance on anxiety. If things ever feel unbearable, Samaritans are on 116 123, free, day or night. If you're in immediate danger, call 999 or go to your nearest A&E.
My verdict: the journal I'd choose for anxiety and overthinking
I made The Give Yourself Kindness Journal from my own experience of anxiety and harsh self-talk. Clinical psychologists at Harvard and Oxford have since recommended it, and counsellors use it with their own clients. For an anxious or looping mind, format isn't a detail. Which part of you is doing the writing can make the difference between journaling that helps and journaling that feeds the very thing you're trying to quieten. That's what this journal was built around:
- Prompts that ask what you'd say to a friend
- An emotion tool on every page
- 90 days, every page different
- Undated, so you can come back whenever you need it
- Nothing that asks you to force positivity you don't feel
I hope you find the right one for you, whether that's mine or not.
Frequently asked questions
What is the best journal for anxiety?
The best journal for anxiety is one that helps you write from a kinder part of yourself rather than your self-critical voice, and helps you name what you’re actually feeling. The one I recommend is The Give Yourself Kindness Journal, the self-compassion journal recommended by Harvard and Oxford psychologists, with an emotion tool on every page. If you’d like gratitude that feels real instead, The 30-Day Gratitude Journal has a different thoughtful prompt each day, including prompts for hard days.
What is the best journal for overthinking?
The best journal for overthinking is one that interrupts the loop rather than extending it, with prompts that change the direction of your thinking instead of giving it more to go over. The Give Yourself Kindness Journal is built around this: its prompts ask what you’d say to a friend who felt the same, so the writing moves somewhere kinder. Blank notebooks can suit an established practice, but for an overthinking mind a page with no question can become one more place to loop.
Is there a journal made for overthinkers?
Yes, there are journals made for overthinkers, and the most helpful ones give a looping mind somewhere new to go rather than more space to go over the same thoughts. Look for prompts that change each day, a way to name what you’re feeling, and questions that help you answer yourself kindly. The Give Yourself Kindness Journal does all three, with 90 days of different prompts and an emotion tool on every page.
Can journaling make anxiety or overthinking worse?
Yes, journaling can sometimes make anxiety or overthinking worse, and that isn’t a failing on your part. Prompts that push forced positivity can create shame, and open questions like “what are you worried about?” can invite the same loop again. Blank pages can give a self-critical voice all the room it wants. Gentle prompts that help you respond to yourself kindly, like those in The Give Yourself Kindness Journal, can make the writing feel very different.
I've tried journaling and it made me feel more anxious. Why would this be different?
If journaling has made you feel more anxious before, the format may have handed the pen to your worried or critical voice. Clinical psychologist Dr Chris Irons suggests it’s useful to consider ‘which part of ourselves is doing the journalling’. The Give Yourself Kindness Journal’s prompts invite a kinder part of you to write, by asking what you’d say to a friend first. You might find, over time, that the writing feels less like going round in circles.
How do I journal for anxiety?
To journal for anxiety, go gently: choose a moment when you can look after yourself afterwards, name what you’re feeling, write the worry down, then answer it the way you’d answer a friend. Short is fine, and so is stopping. Clinical psychologist Dr Andreas Comninos notes that writing about challenging experiences ‘may stir up strong emotions’, so be kind to yourself afterwards, and come back whenever you’re ready.
When is the best time to journal for anxiety?
The best time to journal for anxiety is whenever it helps you, and there’s no right or wrong time. Some people write in the morning, some at night when their mind won’t switch off, some in a quiet moment in the middle of the day. The Give Yourself Kindness Journal isn’t fixed to morning or night, and it’s undated, so you can open it whenever you need it. If you’re writing about something hard, choose a time when you can look after yourself afterwards.
Which journal for anxiety do therapists recommend?
The journal for anxiety I know therapists and counsellors use with their clients is The Give Yourself Kindness Journal. It’s recommended by clinical psychologists including Dr Chris Germer of Harvard Medical School and Professor Willem Kuyken of the University of Oxford, and accredited counsellors such as Rachael Oliver, MBACP, use it with clients between sessions. If you’re in CBT, your therapist may also suggest a thought-record workbook.
How does The Give Yourself Kindness Journal work alongside therapy?
The Give Yourself Kindness Journal works alongside therapy as somewhere to keep reflecting between sessions. Accredited counsellor Rachael Oliver, MBACP, has used the journals with her counselling clients for years, and calls them ‘an absolutely essential tool for helping build self awareness, compassion, reflect on things happening between sessions’. It doesn’t replace therapy. Speak with your therapist about whether it suits the work you’re doing together.
Should I choose The Give Yourself Kindness Journal or The 30-Day Gratitude Journal?
Choose between The 30-Day Gratitude Journal and The Give Yourself Kindness Journal by what you want most. Want to feel more grateful? Start with The 30-Day Gratitude Journal: 30 days, a different thoughtful prompt each day, no lists of three. Want to be kinder to yourself? Choose The Give Yourself Kindness Journal, the self-compassion journal recommended by Harvard and Oxford psychologists, which helps you understand your emotions and respond to yourself with kindness instead of criticism. It also includes gratitude every day. They’re different practices, so they work well together.
Can a gratitude journal help with anxiety?
A gratitude journal can be a gentle practice alongside anxiety, as long as it doesn’t ask you to pretend. Psychotherapist Carrie Pollard notes that when gratitude is forced, ‘it leaves us feeling worse, not better.’ The 30-Day Gratitude Journal has a different thoughtful prompt each day, with prompts for hard days. The Give Yourself Kindness Journal, a self-compassion journal, also includes gratitude every day, held gently alongside harder feelings.
Can this journal replace therapy?
No, this journal can’t replace therapy. The Give Yourself Kindness Journal is a companion to support, never a substitute for it. If anxiety is affecting your daily life, please speak to your GP or a qualified mental health professional. Many counsellors use the journal with their clients between sessions, alongside the work they do together.
What if I'm in a mental health crisis?
If you’re in a mental health crisis, a journal isn’t the right tool. Please reach out to someone who can help. In the UK, Samaritans are available on 116 123, free, 24 hours a day, 7 days a week. If you’re in immediate danger, call 999 or go to your nearest A&E. A journal can support you through difficult periods, but never in place of help when you need it most.
About the author
Rachel Smith, DipBSoM
Founder of Give Yourself Kindness and qualified meditation teacher
I'm a qualified meditation teacher, trained with the British School of Meditation and passed with distinction, and a CFT graduate. I'm not a therapist or a psychologist, and everything clinical on this page is attributed to named, credentialed professionals.
I recovered from harsh self-talk and self-criticism through Compassion-Focused Therapy, and couldn't find a journal that supported what I'd learned, so I made one. It's recommended by clinical psychologists including Dr Chris Germer of Harvard Medical School, Professor Willem Kuyken of the University of Oxford and Dr Chris Irons, and used by therapists and counsellors with their clients across the UK, US and Canada.
Give Yourself Kindness makes two journals: The Give Yourself Kindness Journal, a 90-day self-compassion journal recommended by Harvard and Oxford psychologists, and The 30-Day Gratitude Journal, a gratitude journal with a different thoughtful prompt each day.
Continue reading
From the experts quoted here
-
The benefits of journaling, from 3 clinical psychologistsDr Chris Irons, Dr Josh Mirmelli and Dr Andreas Comninos
-
How self-compassion can help us manage anxietyDr Erika Bach, Licensed Clinical Psychologist
-
Why self-compassion is more effective than self-criticismDr Annabelle Kyle Dortch, PsyD, Clinical Psychologist
-
How to stop beating yourself upDr Maria Tucknott, Clinical Psychologist -
Being with difficult emotionsDr Kristin Neff, PhD, University of Texas at Austin
Related guides
“By far my favourite guided journal that I’ve used!”
Psychotherapist Carrie Pollard has used many guided journals. This is the one she calls her favourite: it helps you “name and process your emotions… and give yourself the same compassion you would a loved one.”
