With the world in disarray but daily life carrying on as usual, it’s natural to feel uneasy — as if you’re experiencing cognitive dissonance.

Imām ʿAlī (ʿa) has said:

اَلْعِلْمُ يُنْجِدُ الفِكْرَ

“Knowledge aids [and strengthens] reflection.”

It’s important during these times to acknowledge that we are living in difficult, anxiety-filled moments, and that we can take steps to actively support and regulate our nervous system rather than letting it react in anxiety. A good way to do this can be to reflect through journal writing.

Imām ʿAlī (ʿa) has also said:

ثَمَرَةُ الفِكْرِ اَلسَّلامَةُ

“The fruit of reflection is wellbeing.”

Journal writing is a powerful way to take what’s swirling in our minds and bring it onto the page, where we can see it more clearly. It helps us reflect, process, and shape our own narrative, rather than letting anxious thoughts take over. By writing it down, we free our minds from carrying it all alone.

Before you begin — best journaling practices:

  • Choose a time when you won’t feel rushed.
  • Take a minute to ground yourself before you start; this can be as simple as taking three slow, cleansing breaths.
  • Find a quiet, comfortable space to write.

Here are five journal prompts to help guide your reflection:

Journal Prompts:

  • What is making me feel anxious about the world?
  • In what ways do I notice the world around me affecting my daily life, thoughts, or overall well-being?
  • What parts of me are being activated when I hear the different news?
  • How is anxiety showing up in my body?
  • What messages or beliefs about world events are contributing to my anxiety?
  • How can I express compassion to myself and others during this time?