70+ Journal Prompts for depression for adults

Journal prompts for depression are a simple yet powerful way to help people understand and manage their feelings.

They provide a comforting space to write down thoughts and emotions, making it easier to cope with everyday challenges.

60 journal prompts for depression:

1. Write about a moment in your life you felt in control
2. Write about a moment in your life that you felt very happy.
3. Write about a time where you overcame a difficult challenge.
4. Write down 3 things you grateful for in your life.
5. Write down the name of 3 people that will always be there for you.
6. Write down your short term and long term goals. You can divide this into 3 months’ goals, 1-year goals and 5-year goals.
7. How do you want to be remembered by others?
8. Write down 3 things you love about yourself.
9. What are the qualities that make you unique from everyone else?
10. What are the things that scare you the most? What can you do to overcome that fear?
11. When was the last time you did something nice for yourself?
12. If you could spend the weekend doing things would help you relax, what will you do?
13. What are the things that stop you from achieving your goals?
14. What can you do to stop feeling the anxiety that you are feeling right now?
15. In a piece of paper write down the things that is out of your control. For example, the weather, the economic condition of your country, etc.
16. What are the things that you do to nurture your soul? For example, journaling, deep breathing, meditating, etc.
17. If you could have one wish that would come true right now, what would it be?
18. Write down 10 things you are thankful for in your life.
19. Write down 3 things you are looking forward to in the week ahead.
20. Write down 1 thing you can’t wait to do this weekend.
21. Write down the things that make you feel anxious. For example, social media, war, etc.
22. Scroll through your social media and write down the things that you see. Now, delete or remove people that gives you energy vibes on your social media.
23. Describe a time that you felt satisfied with yourself.
24. How would you describe your mental health right now? Write down 5 things you can do right now to feel better.
25. What is the biggest challenge that you are facing right now?
26. If you can do one thing differently in your life, what would it be?
    

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27. If you can meet anyone in this world, who would you like to meet?
28. Write a thank you letter to someone who has supported you all along.
29. Write a letter to yourself that you would open 1 year from now. Include your goals and aspirations in that letter.
30. Count your blessings and write down what they are.
31. Every day can be a good day as long as we can focus on the positives. Write down 3 things you love about today.
32. Write down the biggest lesson you have ever learned in your life.
33. Write down 3 things you should stop saying to yourself.
34. What made you happy today?
35. How would you describe yourself to a stranger?
36. Did something happen today that made you upset? Why did it bother you so much? what can you do to not let it affect you the next time?
37. Write about something that you look forward to.
38. Who in your life has had the biggest positive impact to your mental health?
39. Write about the most difficult time in your life. What did it teach you?
40. Write down all your worries on a piece of paper. Then take another paper and write down what you can do to not let it worry you.
41. Write about something you forgive yourself for.
42. Write your victories this week.
43. Make a list of things you can do whenever you are feeling down.
44. Write down 5 kind things you should do more often for yourself.
45. List 10 things that would instantly make you smile
46. What does gratitude mean to you?
47. Write down one quote that has a big impact in your outlook towards life.
48. What are your biggest strengths?
49. What comforting things you can do to distract you from your anxiety?
50. Create a playlist of songs you would play when you are feeling down
51. Add a list of movies into your Netflix account that you would watch to inspire you
52. Write down the one thing you have learned through your anxiety
53. Write down how depression has made you into a better person. For example, having greater empathy, being more understanding, etc.
54. What is your biggest accomplishment? Write down the steps you took to achieve that.
55. Write down a time you felt proud of yourself.
56. If money was not an objection, what would you do with your life?
57. If you did have any fear, what will you do?
58. What made you smile today?
59. Write down 3 things you should stop doing. For example, eating junk food, etc.
60. Write down 3 things you need to start doing for your physical health.
    

     

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15 Depression journal ideas:

1. Reflecting on Coping Mechanisms: Write about the coping strategies you’ve used to deal with challenging emotions. Which ones have worked well for you, and why do you think they were effective?
2. Imagining Your Future Self: Imagine a conversation with your future self. What guidance might they offer about managing difficult emotions and maintaining mental well-being?
3. Recognizing Symptoms: List the challenging emotional or mental symptoms you often face. How do these affect your daily life, and what small steps can you take to better manage these feelings?
4. Daily Routine Analysis: Reflect on your daily routine. Identify any patterns that might be contributing to your mental state and think of positive changes you can make.
5. Confronting Negative Emotions: Write about your most prevalent negative emotions. How do they manifest in your life, and what positive affirmations can you use to counter them?
6. Seeking Professional Help: If you have sought professional help for depression, write about that experience. How has it helped you, and what have you learned?
7. Gratitude Practice: Start a gratitude journal. Each day, write down three things you are grateful for in your life, focusing on the positive aspects, however small.
8. Letter to Your Younger Self: Write a letter to your younger self. Offer support and understanding about the challenges they will face with mental health.
9. Personal Growth Goals: Set personal growth goals to improve your mental health. What are the small, achievable steps you can take towards these goals?
10. Positive Step Review: At the end of each day, write down one positive step you took towards managing your depression. It could be as simple as getting out of bed or making a healthy meal.
11. Exploring Energy Levels and Mood: How do your energy levels fluctuate throughout the day, and how does this correlate with your mood? Reflect on the times of day when you feel most and least energetic.
12. Confronting the Inner Critic: Write a dialogue with your inner critic. What negative things does it often say? How can you respond with compassion and understanding?
13. Recognizing Positive Aspects of Life: Despite the challenges of everyday life, identify three positive things that happened today. How do these moments impact your feelings of depression?
14. Personal Goals and Depression: Set a personal goal that you believe could positively impact your mental health. Outline possible solutions and dedicated time each day to work towards this goal.
15. Love Letter to Yourself: Write a love letter to yourself, focusing on your strengths, accomplishments, and the challenges you’ve overcome. Emphasize why you deserve love and compassion, especially in hard times.

These journal prompts are designed to offer a safe space for reflection and personal growth, helping you navigate the complexities of depression and mental illness in a thoughtful and effective way.

Remember, journaling can be a powerful tool for emotional release and personal development, but it’s also important to seek professional help for mental health disorders.