100 Journal Prompts for Overcoming Fear

Confronting your biggest fears isn’t exactly easy, but here’s a secret: journaling about your fears could help you break them down a little so you can face them head-on, making those fears a little less scary.

With these journal prompts, you’ll find ways to gently approach and manage what frightens you. These prompts will surely help you get to know your fears better and, hopefully, discover ways to overcome them.

Getting to Know Yourself

1. What are the top three fears that have significantly shaped your life choices?
2. Describe a time when you felt fear but chose to face it head-on. What happened?
3. List five qualities about yourself that you admire and how these could help you conquer your fears.
4. “If I weren’t afraid, I would…”
5. What are some things you avoid doing because of fear? How do you think your life would change if you faced these fears?
6. What does being “fearless” mean to you?
7. How have your fears changed as you have grown older?
8. What steps can you take tomorrow to challenge one of your fears?
9. Reflect on a recent time you were afraid. How did you handle it, and would you do anything differently now?
10. Consider your fear: Is it trying to protect you from something, or is it preventing you from achieving something?

Managing Your Emotions

1. What emotion do you feel most often when confronted with fear?
2. How do specific emotions influence your behavior when you’re afraid?
3. “When I feel afraid, I wish I could…”
4. What triggers your fear the most, and how can you manage your response?
5. “When I’m feeling scared, I usually cope by…”
6. Describe an emotion you’d like to feel instead of fear in challenging situations.
7. Was there a time when you felt overwhelmed by fear? How did you calm yourself down?
8. Reflect on how your body reacts to fear. What are some ways you can soothe these physical responses?
9. How do your fears affect your relationships with others?
10. What’s one small step you can take today to lessen your fear?

Taking Time to Reflect

1. “In moments of fear, I often forget that…”
2. What were you taught about fear as a child? How does that affect you today?
3. How does reflection help you manage fear?
4. What lessons have you learned from your fears?
5. How does journaling about your fear make you feel?
6. If fear did not exist, what dreams would you pursue right now?
7. What worry are you holding onto that you can let go of right now?
8. Reflect on a recent decision you made out of fear. How did you decide, and would you change it now?
9. Reflect on a challenging situation you’re facing. What’s the worst that could happen?
10. “What lies behind us, and what lies before us, are tiny matters compared to what lies within us.” — Ralph Waldo Emerson. Reflect on this statement.

Overcoming Negative Thoughts

1. Recall a fear that once controlled you but no longer does. What changed?
2. What’s the worst that could happen, and how would you recover from it?
3. What is the first thing you would attempt if you weren’t afraid?
4. Consider the fears that are holding you back. Are they realistic?
5. List three “unrealistic” expectations you have of yourself that might feed your fears.
6. What reasoning has helped you overcome fear in the past?
7. Create a mantra to say to yourself when negative thoughts appear.
8. “My fear does not define me. It only…”
9. What would you attempt right now if you knew you could not fail?
10. Write a powerful affirmation that helps you stay positive and resilient when negative thoughts about fear creep in.

Learning to Relax

1. What relaxation techniques have you tried before, and how effective were they?
2. What song calms you down instantly, and why?
3. “I feel most at peace when…”
4. Explore how improving your sleep could help manage your fears.
5. Write about a time when calming down changed your perspective on a fearful situation.
6. “When I need to relax my mind, I usually…”
7. List your favorite relaxing activities and how they help you manage fear.
8. Reflect on how your body feels when relaxed versus when it’s tense with fear. How can you achieve this relaxed state more often?
9. List books, movies, or shows that comfort you and take you away from anxious thoughts.
10. Describe your perfect, fear-free day from morning to night.

Being Kind to Yourself

1. Write down the compliments you would give yourself during tough times.
2. Reflect on why you deserve to live without constant fear.
3. Recall a time when you were hard on yourself due to fear. How would you handle it now?
4. List reasons why you are stronger than your fears.
5. What achievements have you made despite your fears? Celebrate them.
6. Name three things you’re doing well at this moment, no matter how small.
7. How does being kinder to yourself help you face fears more effectively?
8. List at least three ways you can be kinder to yourself when managing fears.
9. What self-imposed pressures can you release to be more gentle with yourself?
10. “When I’m hard on myself about my fears, I need to remember…”

Making Positive Changes

1. What first small change can you make today toward overcoming a fear?
2. Share a success story when you made a positive change despite fear.
3. List the supports and resources you need to help make positive changes in dealing with fear.
4. How can embracing change itself reduce the impact of fear in your life?
5. What are some past changes you’ve made that have successfully reduced your fear?
6. “Today, I will face my fear of _____ by…”
7. What small, positive changes can you make daily to help overcome fear?
8. Write a mantra or motto about making positive changes to tackle and reduce fear.
9. Reflect on the positive changes you’ve made in the past. How did they help you overcome or cope with fear?
10. Write a letter to yourself encouraging the positive changes you want to make to overcome fear.

Finding Your Strength

1. Recall a time when you felt particularly strong. What can you learn from that memory?
2. What physical activities make you feel strong and powerful?
3. Enumerate the strengths that have helped you cope with fear in the past.
4. Write about the best compliment you’ve ever received and how it felt.
5. Think of strength not as the absence of fear but as the ability to move forward despite it. Reflect on this.
6. Discover a new skill or hobby that could help reinforce your inner strength.
7. “When I remember my strengths, I feel…”
8. How can daily reminders of your strengths help you manage fear better?
9. Reflect on the strengths that others see in you. How can you use these strengths to overcome your fears?
10. Write an empowering affirmation that acknowledges your strengths and encourages you to face fear with confidence.

Setting Goals

1. What is a small, achievable fear-related goal you can set for this week?
2. How will you know you’ve achieved your goal of overcoming a particular fear?
3. What challenges might you encounter while working towards your fear-related goals, and how can you overcome them?
4. How can setting goals transform your “feeling of fear” into a “feeling of challenge and excitement”?
5. “Once I achieve this goal, I will feel…”
6. How can celebrating small wins help you gradually face larger fears?
7. Reflect on a past goal that fear kept you from reaching and how you can overcome it now.
8. List down the resources or tools you’ll need to meet your next goal.
9. What small steps can you take this week to come closer to a larger goal?
10. Where would you like to be six months from now?

Building Your Support Network

1. Who are the people in your life that you can turn to when you’re feeling afraid?
2. Describe how you might start a conversation with a trusted person about your fears.
3. “When I need support dealing with fear, I usually lean on…”
4. Think of a time when someone supported you in overcoming a fear. How did their support affect you?
5. Reflect on how opening up about your fears has affected your relationships.
6. What are some ways you can strengthen your connections with your support network to better cope with fear?
7. What qualities do you look for in a support person when dealing with fear?
8. Write a “thank you” note to someone who has supported you through a terrifying time.
9. List ways you can also support others in their fears.
10. Write a letter expressing gratitude to someone who has helped you through a fearful time.

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Frequently Asked Questions

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Final Thoughts

Taking the time to write about your fears can help you understand them better and find ways to cope. By being honest and open with yourself, you can start to take small but meaningful steps toward facing the fears that sometimes hold you back.

The important thing is to keep trying and use these prompts to guide you through. Remember, it’s okay to feel scared—everyone does—but know that you’re capable of overcoming your fears.