Journal Prompts for Getting to Know Your Anxious Part
Journal Prompts with an Anxious Part can be revealing and calming. What is an Anxious Part? To break it down, a Part is simply a piece of who you are. It could be a thought. It could also be a feeling or urge. Maybe it’s even an action. Regardless these Parts hold all of who you are. Parts have a very specific job too. You have a Part that worries about the future. Another part helps you remember important tasks. There could also be a Part that helps you react to loud people. This is exactly what parts do. They try to help keep you safe and avoid pain.
There are many types of anxiety disorders. All of them will produce these Anxious Parts. Anxious Parts are the ones that worry. You feel them in your stomach, neck, and chest. They tell you all of the bad things that can happen. An anxious part will list all of the possible negative outcomes (and ignore the positive ones too). This part wants to help in some way shape or form. But how do you get to understand this part better?
Therapy with Parts, or Internal Family Systems Theory (IFS), works with each individual Part. The goal is to find the Part, focus on it, and get to know it better. When doing so, it is important to approach the Part with an Open and Compassionate sense. From there, you work to understand its goal and job. I dive deeper into IFS work here. But how can you do this work with journal prompts and anxiety parts? I’ve got three exercises to help you get to know your Anxious Parts better.
Profile for your Anxious Part
This first journal prompt to your Anxious Part can be as simple as imagining a social media profile for it. You can take your pick of which platform you use. When working on this prompt, it’s okay that drawing is not even remotely good. You don’t even have to use color or draw at all. The point is to express the Anxious Part and get to know it better.
First, grab a piece of paper, pen, or whatever else you are going to write/draw with. Find a quiet space to work where you are comfortable. Then set a timer for 5 minutes. Once you are ready to begin, start the timer. On the paper, imagine the profile bio and picture you are going to use. Take the time to highlight what your anxious part looks like. What are its hobbies and the most important traits it shares in its bio? You know how social media works. Let the Anxious Part fill in the spots.
Journal Prompt: List
Anxiety loves to share all the bad things that can happen. These parts often times just want to be heard. This next prompt gives the anxious part some space. Setting another 5-minute timer, make a list of all the things the anxious part is worried about. The key to this journal prompt for your anxious part is to the list prompt is to just keep writing, even if you repeat yourself. Listing something multiple times is just as insightful as the length of the list. Once you are done with this list, circle the top 3 worries that your Anxious Part is focusing on.
Bring Your Anxiety to the Present
Anxious Parts know how to be caught up in the future or the past. This exercise is meant to keep your Anxious Part present and remind it that there is no danger right this very second. At the top of the page, you will want to include your name, the date, and your current location. List all five senses that you have. In the time you set, describe in great detail all of the things that sense is experiencing. Everything. The goal is to ground yourself in the environment around you and remind this Part you are safe right now.
Journal Prompts do not stop here. I’ve written a wonderful guide to give you more insight on Parts & IFS, as well as how to journal to them. It is a free download straight to your inbox, no strings attached! I enjoy being a part of the journaling community! Sign up below and don’t miss out!