Writing in a journal occasionally is like having a long, heartfelt conversation with your best friend and sharing your deepest feelings.
You may safely step beyond your comfort zone by using the blank page to investigate your past experiences and any difficult times you may have gone through. You may process your negative feelings and look back on your younger self in a healthy way to improve your mental health.
Therapy Journal Prompts
Allow your journal entries to develop into a secure place to process challenging emotions. Who knows? Maybe, just maybe, putting your internal thoughts on paper can be helpful the next time you find yourself in a challenging circumstance.
What has been a persistently negative thought? How can it be broken down and made into something constructive?
What three self-talk mantras can you use this week to help you think more clearly?
Do you have any resources that have helped you learn about having a good outlook, such as books or tools? What do they represent, and what did they teach us the most?
With which cognitive erroneous do you most readily identify?
How can you tell yourself five uplifting things while you’re feeling down?
As much as you can, write down all of your thoughts for the day. The number of negative ones, how many? What proportion of them was favorable?
Share an instance of a day that appeared bleak but ended up being positive. How did you manage to change your perspective?
Are you aware that your ideas are under your control? Do your best to think only of kind thoughts today. At the conclusion, explain how this went. Have any modifications been made?
List the top 5 items or activities that bring you the most joy. Why do they cause you to smile?
- What are the things that make you nervous for you? What can you do to prevent them or lessen their negative impact on your mental health?
- Check in with yourself. How do you feel right now, emotionally, cognitively, and physically?
- What causes you to feel most like yourself? Is it in their presence, engaging in a certain activity, etc.?
- List one to three things that motivate you.
- What makes your day more cheerful while you are going through a difficult time?
- Which of the following best describes your love: words of affirmation, gifts, deeds of service, physical contact, or quality time? How can you love yourself more effectively via that?
- If you’ve ever wept before, what made you feel better?
- What makes you irritable? Do you have any coping mechanisms that you find particularly compelling?
- What gives you the most incredible sense of assurance?
- What feelings do you experience the most? Are they mostly positive or negative?
- Who is a constant source of optimism in your life? What can you take away from them to adopt a more optimistic outlook?
Are you comfortable expressing yourself? Why, if not?
Who around you are the most upbeat, and who seems to elicit more pessimistic thoughts?
Ten minutes after today’s treatment session, how did you feel?
How do you feel right now following your treatment session?
Have you discovered something novel about yourself?
Did you have any unexpected ideas or emotions throughout your session?
What useful skills did you learn today that you can use if you ever find yourself in a bind?
During your session, what stood out to you the most?
- Were there any parts of treatment today that you found difficult to talk through?
Was there anything you wanted to talk about today, but it wasn’t brought up?
Did you get any assignments to complete or practice before the upcoming treatment session? What do you think about it?
What must you do to be ready for your upcoming appointment?
List three of your favorite songs that are about accepting oneself. How do the lyrics make you feel?
Why do you believe that you have trouble accepting yourself?
What triggers your love?
Have you recently given yourself some love? How can you do it this week if not?
Describe your favorite aspects of your personality, abilities, looks, etc., and explain why.
Give an example of a period in your life when you were the most self-assured. What gave you that feeling?
What does acceptance of oneself mean to you?
How would you believe your life would change if you liked and accepted yourself exactly as you are?
When did you last feel good about yourself?
How do you react when you receive compliments?
What are the top five things in your life right now for which you are grateful?
Summarize your persona in three terms, then elaborate on the words you choose.
What are the top five qualities you cherish about yourself?
Name five positive ideas you’ve lately had.
Who are the five people you are most thankful for in your life?
List three instances from your life when you were the happiest.
Which three things would you like to tell your former self?
What three pieces of advice would you provide to yourself in the future?
List five praises you’ve received from close friends and relatives.
Here are five things you should keep in mind if you are feeling anxious.
Address a letter to a friend or mentor who encourages you to persevere.
Address a letter to a person who has made you feel bad about yourself.
Compose a letter of support for yourself to read when you’re having a terrible day.
Compose a letter to someone else to encourage them.
Address a letter to a person who has helped you in a positive way.
Address a letter of gratitude to someone.
Compose a letter that you will deliver to yourself in 10 years. Put it in an envelope that will be opened ten years from now, and then seal it.
Where would you go, and what would you do if you could go anyplace in the world?
What is something you’ve always wanted to accomplish but have refrained from out of fear? How can you overcome your fear and pursue your goals?
What would your ideal day entail?
Whom would you like to spend the day with, whether they were living or dead, and what would you do with them?
What are your short-term, long-term, and life goals? How do you intend to accomplish them?
What do the terms “success,” “happiness,” “contentment,” and “development” mean to you?
What obstacle are you aiming to overcome? How are you going to accomplish that?
Look for a motivational saying and write it down. When you read it, what thoughts come to mind?
How do you care for yourself?
Do you frequently compare yourself to others? What triggers such emotions most often, and how can you stop them?
How has keeping a diary affected your mental health?
What are your sleep patterns? Do you frequently check your phone at odd hours of the night?
When you wake up in the morning, what is the first thing that comes to mind?
List the ten things you wish others knew about you.
If someone were currently going through a difficult moment, what advice would you give them?
Decide on a term that will inspire you, and repeat it to yourself every day when you wake up.
What can you do to feel better right now?
- What are some of the things in your life that you are now trying to avoid?
- What gives you a sense of fulfillment?
- How would your perfect day be structured?
- What don’t you think you could survive without?
- Where do you feel most secure?
- Which five persons are close to you, and why?
- What one thing might you do to strengthen your spirituality?
- How would your dream existence be?
- What do you consider to be the most significant aspect of your life?
- What do you dread the most?
What three wishes, if I, Jeannie, could grant them to you, would you make?
Dream up the life you want. Explain it in depth.
What does being happy mean to you?
Describe a challenging circumstance you have previously overcome.
Address a letter to the person who is making you anxious.
Consider a period when you had a setback. How did you respond to that setback?
Do you feel worried or thrilled when you consider the future?
What gives you courage when things are tough in your life?
Describe an instance when you failed and how you overcame it.
Who would you like to talk to if you could speak to anyone, living or dead?
Describe a period when you felt particularly content and at ease with yourself.
How would your closest friends characterize you?
What would you do if today were your final day?
What areas of your life require greater attention?
What is your life do you most appreciate?
- What is your ideal profession?
- Which of your childhood memories is your favorite?
- How would you handle situations differently if you could go back in time?
- Which anxieties are you holding back in your life because of?
- Make a drawing of the things that bring you joy.
- Which self-care techniques will you try?
- What is anything you wish you hadn’t done?
- What choice from the past would you change if you could? What makes you desire to alter that choice?
- Pen a letter to the person you were five years ago.
Complete “I got where I was supposed to be because…” in the phrase.
What would your ideal job be?
What motivates you in your working life?
What one item do you wish to do before the year is over?
- List the names of three persons you admire. You admire them, but why?
- Address a note of gratitude to a supporter who has stood with you constantly.
- What qualities do you look for most in a friend?
- How much anxiety do you have about money?
- What coping strategies do you employ when faced with a challenging circumstance?
- Describe a recent error that you committed. How have you handled it?
- How do you handle a crisis?
- Jot down your feelings regarding each social media network. What are the advantages and disadvantages of using certain platforms?
How frequently do you work out? What does it feel like?
How do you approach ambiguity?
In the past two years, what beneficial changes have you made in your life? List them below.
Which one of your accomplishments is most proud of you?
- What personality qualities do you have that are the best?
- How recently have you been given praise?
- What are your strategies for overcoming insecurities?
- What triggers feelings of love for you?
- What kinds of pursuits offer you a lot of energy?
- How significant is it to you that others think favorably of you?
- Which activities do you enjoy most in life?
- Identify a positive behavior you wish to improve on and write it down.
- What are examples of your recent failures in terms of personal goals?
Which advice do you think is the best?
How would you define success?
How well-cared for is your mental health?
How have you changed recently as a person?
- Consider the ways in which you have evolved over the past several years.
- Go on a stroll while documenting the things that make you happy. Afterward, record your observations and write about the photos you took.
- What makes you the most nervous?
- What happened that changed your life?
- What do you do to unwind?
- Make a list of some of your favorite quotations.
- What would you do immediately if you could only do one thing?
- What current mental health issues have you struggled with? How do you get through your challenges?
Is there anything you’re avoiding right now?
How do you now feel?
Name one person in your life for whom you are really thankful. How did you come to know them?
Describe a time when you couldn’t stop laughing in your writing. What was so humorous? With whom were you? At the time, how did it make you feel?
List a few items in your life that you take for granted. Your house, family, and safety are a few examples.
What about your physique do you enjoy best?
Make a list of everything you are now concerned about. Write out how you can make each item on the list easier or less frightening as you go through it now.
How was your mental health impacted by your upbringing?
Do you believe you put too much pressure on yourself? Which ways?
What a secret you have! How do you go past them? Can you, for instance, speak with a friend or a therapist?
With whom can you discuss your anxiety?
List the books on mental health you want to read before the year is through.
Make a list of tech dogs you want to watch for motivation.
What would you tell your best friend about your anxiety?
Do you believe you are being honest with yourself about your anxiety?
If a buddy was now experiencing the same kind of anxiety as you are, what advice would you give them?
What one thing can you adjust to ensure that similar fear doesn’t happen again in the future?
What is your go-to method for reducing stress?
If you achieve anything, how would you reward yourself?
What self-care practice do you intend to attempt this year?
When did your anxiousness first appear? When were you born? Can you recall the source of your anxiety?
What adjustments can you make to enhance your life?
Make a list of the things for which you are grateful this week.
What is your proudest accomplishment?
What would you like others to know about you? Why?
Jot down some of the highs and lows you experienced this week.
Are there any particular people in your life? Create a brief tale about that individual. Include traits you enjoy about them and write them a letter.