150+ Journal Prompts for Depression

It is critical to understand that depression may affect everyone and that it is more than simply an emotional state. Depression is a clinical disease that needs the care of a trained medical expert.

If you’re feeling worried or sad and it’s becoming unbearable, it might be time to see your doctor or a certified therapist. You may discover that maintaining a diary can assist augment whatever treatment you are already getting.

Useful Journal Prompts for Depression

Use these journal prompts for depression if you’re just starting to write to deal with your emotions of melancholy and gloom.

Consider the most difficult event in your life up to this point, and write about how you overcame it.

• Make a note of the emotional experiences you go through in a depressed episode.

• Describe three items in your life for which you are thankful today, even if you are unhappy or anxious.

• When did you last feel at peace? Describe where you are, how you feel, what you are eating, and any activities you are participating in at the moment. Consider ways to include more tranquil times in your life.

• Write about what pushes you to keep trying, even when it feels impossible to move forward.

• Depression is classified as a mental health problem but also has physical consequences. Describe how depression affects your physical health and how you may overcome such symptoms.

• Consider a time in the recent week when you laughed out loud. What made the situation so amusing? What were your feelings like when you were laughing?

• What is one thing that you can always count on to help you feel better? Is this a good approach to dealing with your emotions?

• Can you think of any additional tactics, skills, or resources that may help you get through a terrible day?

• Identify three changes you may make to your everyday routine to help you feel more at ease and relaxed.

• Keep a 24-hour activity log. Look out for any repetitive patterns in your behavior and how they could connect to how you feel.

• You may be able to lessen sadness and anxiety by modifying your behaviors, such as limiting your screen time or increasing your daily active minutes.

• What are you scared of? Why are you afraid? Can you think of any strategies for overcoming your fears?

• Where do you find peace? Use all of your senses to describe it in detail. How frequently can you visit this location?

• Make a list of the following five places you wish to visit when you travel. Make a realistic strategy for visiting all of those sites in the following several months.

• Begin writing in a stream-of-consciousness style about your day. Describe what you did and how it made you feel. This type of freeform writing may help you better understand your emotions and how they connect to your regular activities.

• If you know what causes your stress, anxiety, or sadness, write it down. Consider how you might reduce your exposure to such triggers.

• Explain how you want your friends and family to remember you. Are you going about your everyday life in a way that honors your memory?

• What would you choose to do if you could do anything right now? Why would you do anything like that?

• Express your darkest secrets in writing. Why have you kept these things secret from everyone, particularly those closest to you? Would disclosing these secrets alleviate some of your burdens?

• How would you characterize your patience? What do you believe leads you to lose patience? What helps you be more patient with others around you?

• When do you suppose you first felt depressed? What happened in your life to cause your depression? Consider whether now is the perfect moment to call an expert who can assist you.

• Consider the past 24-48 hours. Did you receive any compliments? What did they tell you? How did you react to the praise?

• What do you admire the best about yourself? Make a list of ten things you are proud of about yourself.

• Write the words to a song that you are currently relating to. Why do you relate to such lyrics?

• Write about your best buddy. How did you come upon that person? Do you see them often?

• What pastimes and entertainments do you like doing with your best friend? What do you think of them when you’re with them? How do you remain in touch?

• Keep a notebook in your favorite color. Explain why you enjoy that hue and how it affects you.

• Consider the last time you smiled. What made you laugh? List at least five more things that make you happy.

• Write a letter of apology to yourself.

• What values did your parents or caregivers inculcate in you as a child? Do you still live your life according to those principles?

• Who do you turn to for help when you need it? Describe the persons that are the most supportive of you in your daily life.

• Keep track of your daily highs and lows.

• How has your sadness or anxiety hampered you this week? What could you do about it?

• Write yourself a letter of forgiveness for anything that happened in the past.

• Make a list of activities that help you cope with stress and worry. Make a strategy to fit in at least three activities this week.

• Write a letter to yourself when you were younger. What tips can you provide them to help them better manage their mental health?

• The last time I felt like this, I…

• Is there something that you wish you could say no to? Why didn’t you do it? What difference did it make to your experience?

• Write a review of your favorite book or movie and explain why it speaks to you so strongly.

• Make a plan for your perfect day. Take one of these tasks and do it this week.

• Is there anything I need to let go of? Why am I clinging to it?

• -Write about your perfect bedroom. The appearance, the scent, the feel of the bedding, the comfort, and the entire ambiance.

• -What does self-care entail for you? How do you act it in your daily life?

• -Make a list of three things that make you anxious. Consider 1-2 strategies for dealing with these triggers as they arise.

• -What are three facts about yourself that you wish people knew? How could you share these experiences with others more frequently?

• -Pick an Inspirational word for the week. What does it signify to you? And how can you conduct your life with that term in mind this week?

• -Create a list of 17 accomplishments that you are proud of.

• -What emotions motivate you? How do they obstruct what you want/need to do?

• -When I am cheerful or confident, I am inspired to do more during the day and to take better care of myself. When I feel hopeless or uninterested in things, it interferes with my self-care.

• -Do other people influence your emotions? Who? Do they have a more significant influence than you?

• It’s vital to consider how much effect others have on your emotions. We don’t always have control over what occurs, but we do have power over how we react. Who favorably impacts your feelings?

• Who has an adverse effect on your emotions? How?

• What recent powerful emotions have you experienced?

• Have you been generally depressed and despairing, or have you been comfortable and satisfied with how things are going? Make a list of all the feelings you’ve seen in yourself.

• Which inspiring quotation is your favorite?

• How can you devote more time to your hobbies?

• What would your ideal existence look like?

• Who is someone you’d prefer to spend less time with since they’re hostile?

• Who are the persons in your life who have a positive influence on you and with whom you would like to spend more time?

• Who or what inspires you?

• What is your favorite music that makes you feel good?

• Think about anything you should forgive your younger self for.
• What makes you tick?

• What is one self-care suggestion you plan to implement every day?

• What is one method you may reward yourself after completing a task?

• In ten years, where do you want to be?

• How do you believe your life would change if you were not depressed?

• What are your favorite stress-reduction techniques?

• Describe three tactics you can use the next time you’re feeling down.

• What are your favorite activities to do when you’re feeling down?

• Write about your morals and values.

• How could you improve your life to live more in accordance with those morals?

• What are five things you are grateful for in your life?

• What would your best buddy say about you?

• What is your ideal job?

• Do you have any unusual talents?

• What compromises can you make in your life to achieve this?

• What have you learned as a result of your depression?

• Who can you confide in about your depression?

• Make a list of three mental health books that you want to read this year.

• What are your top three mental health apps?

• Create a list of ten TED lectures about mental health that you want to watch.

• How would you define depression to someone who has never been affected by it?

• Which of these depression statements spoke to you the most?

• Do you believe individuals should talk about their mental health more?

• Do you believe depression can be overcome?

• What would you tell a buddy suffering from depression?

• What factors contribute to your depression?

• How might these triggers be reduced or avoided?

• What is one trigger that you can do to avoid to entail depression in the future?

• What are three new activities you’d want to try?

• What aspect of yourself are you dissatisfied with, and how can you work on improving it?

• Do you have an aim in mind?

• What steps are you taking to achieve that goal?

• Identify one event that bothers you and that you want to focus on letting go of.

• What feature of your life are you the most dissatisfied with? (friends, profession, relationship, and money)

• When do I feel the most alive? My biggest mistake? Is there a trend here?

• Consider a time when you felt truly at ease. Fill in the blanks with every information you can think of. When you think about this time, what do you smell, hear, see, taste, or feel on your skin?

• What can I do to alleviate my depression? What has previously worked?

• Write about your tenacity. Give particular examples of times when you’ve demonstrated resilience.

• What am I lacking in my life? What steps could I take in that direction?

• Were there any early warning signals that I was on the path to depression?

• What am I thinking? When did I start feeling better/worse? When did I get this emotion during the day?

• Continue by asking yourself, “What is it that makes me unhappy/angry/sad?” Where do I experience numbness? What makes me dread getting out of bed in the morning? How long have I been feeling like this?

• What do I generally do when I’m in this mood? What causes these emotions? Where do I think this way?

• What obstacles am I encountering that require assistance and support?

• What are the lessons I want to remember from today to tomorrow?

• What are some better choices I might attempt the next time I find myself in a similar situation?

• What are some healthy alternatives that you can do when feeling melancholy or down?

• What are some of the good things that are happening in my life right now?

• What is my current role in the world?

• Writing about your thoughts and figuring out why you’re feeling that way might help you deal with your sadness. Remember that while this diary prompts for depression might be beneficial, you should also seek the assistance of skilled health care professionals if you believe you cannot manage your depression on your own.

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