5 Guided Journals to Help Quash Stress and Anxiety

The idea of journaling sounds so idyllic. Sitting alone with an empty notebook, candles lit and music playing, thoughts and feelings pouring out onto the page—it’s a scene straight out of a teen drama.

And the benefits of journaling are plentiful. Putting pen to paper on a regular basis can decrease stress, and help manage anxiety and depression. Expressive writing can also improve your memory and reduce negative thoughts. Why is this significant? Reducing the presence of negative thoughts in your head leaves you better equipped to handle stress in your life.

However, for many, free journaling can be a daunting task. Your attempts to journal may turn into tomorrow’s to-do list or random doodles. You’re not alone if this happens to you. Could guided journals be the answer?

These journals, which are geared toward a range of goals, interests, and purposes, typically include prompts, mantras, or means of reflection to guide your writing. Guided journals provide structure and cues to make it easier to get the jumble of words in your brain onto paper rather than staring at a blank page.

5 Guided Journals to Kickstart Your Journaling Practice

1. A Career-Focused Guided Journal

Looking for a guided journal that will help you manifest those career goals? Written by Dr. Colleen Campbell, a career coach based in California, this journal allows you to put those professional aspirations to paper. Regardless of whether you’re just starting your professional life or you’re looking for a career change, this journal can help you think about where you want to go and how you can get there. This journal includes both prompting questions and career-focused exercises.

$16.95 on ChronicleBooks.com

2. A Journal for Managing Anxiety

Trying to get all of your emotions onto paper but have no clue where to begin? Consider working with The Anti-Anxiety Notebook. Designed by therapists, this journal will help you process different events—and the emotions that arise from them—by suggesting  helpful prompts, probing questions, and space for reflection. This journal uses cognitive behavioral therapy techniques—similar to those you may experience during a talk therapy session.

3. A Journal for Those Always Short on Time

Only have about five minutes to spare? No problem—there’s a journal for that. The Five Minute Journal gives you the space to reflect on your day, process your emotions, and keep a daily record in less time than it takes you to do, well, most things. Each daily entry includes prompts to share what you’re grateful for, good things that happened, daily affirmations, and what could have gone better. Five minutes will never fly by so fast.

4. A Journal for Practicing Gratitude

We know that practicing gratitude is good for us.  But actually setting aside time to write down what we’re grateful for? It can be a difficult routine to stick to. Luckily, this gratitude journal from Ink + Volt helps guide you through a daily gratitude practice. With prompts, exercises, and tons of blank pages for free writing, you’ll find yourself feeling a little happier, freer—and well, more grateful. Plus, this journal comes with weekly challenges, so you won’t get bored of your daily practice.

5. A Guided Journal for the Wellness-Obsessed

If you’re looking to write down everything (hello, brain dump), this is the guided journal for you. This journal includes prompts pertinent to your wellness-related adventures—from your self-care practices to your meals—as well as space for daily reflections. This journal is the perfect combination of part to-do list and part guided reflection that allows you to put your day on paper in a very beautiful and organized way.

$35 on Papier.com

This article has been updated. Originally published October 14, 2021.