CBT-inspired prompts to help you notice anxiety patterns, triggers, and coping options.
10 prompts in this collection
What does anxiety feel like in my body right now? Where do I feel tension?
This prompt helps you identify physical sensations associated with anxiety. Body awareness is the first step in managing anxiety - you can't change what you don't notice.
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What triggered my anxiety today? What happened right before I started feeling anxious?
Identifying triggers is crucial for managing anxiety. Most people can't see patterns until they write them down.
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What's the worst that could happen in this situation? How likely is it actually?
Anxiety makes us overestimate danger. This prompt helps you reality-test your fears.
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What evidence do I have that this fear is realistic? What evidence contradicts it?
This classic CBT technique helps you examine anxious thoughts like a detective.
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If a friend came to me with this exact worry, what would I tell them?
We're kinder to others than ourselves. This prompt leverages that to reduce anxiety.
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What's one thing I can control in this situation? What's outside my control?
Anxiety increases when we try to control the uncontrollable. This prompt helps you redirect energy.
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What's my anxiety trying to protect me from? Is this protection helpful right now?
Anxiety evolved to keep us safe. Understanding its 'intention' helps you work with it, not against it.
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What's the smallest step I can take right now to feel 1% better?
Anxiety paralyzes. This prompt gets you moving, even if it's just sipping water or stepping outside.
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What are three things I can see, hear, and feel right now? (5-4-3-2-1 grounding)
The 5-4-3-2-1 technique interrupts panic by anchoring you in the present moment through your senses.
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When was the last time I felt calm? What was different about that moment?
Instead of fixating on anxiety, this prompt helps you reverse-engineer your calm moments.
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