Journaling is a great tool for mental health and can be a wonderful form of self-care. It helps you navigate through difficult emotions, offers a closer look at your mental health conditions, and fosters personal growth.
However, journaling does not come naturally for many people. Some struggle to find the right words to express their thoughts. Many are unsure where to start.
In this blog we will go through 200+ journal prompts for mental health. The prompts below will help you process your emotions.
Use the journal prompts for mental health below to focus on the positive things that are happening around you.
Journal Prompts for Mental Health for Adults
- What’s one good thing that happened today?
- Write a letter of forgiveness to someone who has wronged you.
- Describe a situation that pushed you out of your comfort zone recently.
- List 5 personal values that matter most to you.
- What negative emotions are you holding onto right now?
- Write about a family member who has positively impacted your life.
- How do you cope with hard emotions in a healthy way?
- Describe your ideal form of self-care.
- What are some coping mechanisms you’ve used recently?
- Write a short story that reflects how you feel today.
- What anxious thoughts are you currently experiencing?
- Create a list of daily activities that make you feel fulfilled.
- How can you incorporate more positive experiences into your everyday life?
- Reflect on how you take care of your mental health.
- What are some positive changes you’d like to make in your day-to-day life?
- Identify any cognitive distortions you may have.
- Describe a time you experienced feelings of depression.
- What does your personal development journey look like?
- Jot down a list of journal prompts that resonate with you for future use.
- What is the most important thing you’ve learned about yourself recently?
Journal Prompts for Mental Health for Middle School
- What was the first thing you thought about this morning?
- Write down your favorite color and how it makes you feel.
- How do you feel about starting a new journal?
- What is something you’re good at?
- How do you deal with feelings of anxiety?
- What was the last good way you showed kindness to someone?
- Write a thank-you note to a teacher or mentor.
- Describe your favorite place where you feel safe.
- What is something small that makes you happy?
- Write about a time you had a hard time with a friend.
- What are three little things you can do to make a positive change?
- What are you most grateful for today?
- What would make tomorrow better than today?
- Write down a short sentence about your current mood.
- What are your top three goals this month?
- Who is a person you look up to and why?
- How do you feel about school right now?
- Write about a hobby or activity that serves as a creative outlet for you.
- What was a recent dream you had?
- If you had one wish, what would it be and why?
Journal Prompts for Mental Health for High School
- Describe your mental health journey so far.
- What mental health symptoms do you notice when you’re stressed?
- What’s a challenge you’ve recently overcome?
- How do you practice self-reflection?
- Write down a positive affirmation for yourself.
- What are your anxious thoughts around college or future plans?
- How do you find balance between mental and physical health?
- What was a positive way you’ve dealt with a bad day recently?
- Do you have any mentors or mental health professionals you can talk to?
- Write about a time you felt misunderstood.
- How can you apply positive self-talk in your life?
- What are some lifelong practices you want to adopt?
- Write about a topic that’s been on your mind lately.
- What are some ways you cope with big emotions?
- What do you consider to be a form of journaling that works best for you?
- What are the small things that bring you joy?
- How do you feel about your family dynamics?
- What’s your favorite form of exercise and why?
- Write about a recent experience that made you happy.
- What are your thoughts on the connection between journal writing and mental health?
Journal Prompts for Mental Health for Kids
- Draw a picture of your family and write a sentence about each family member.
- What makes you feel super happy?
- How do you feel when you are having a hard time?
- What is your favorite animal and why?
- Write down three things you’re really good at.
- What makes you feel safe?
- What do you like to do when you’re feeling sad?
- How was your day today?
- What is your favorite game to play?
- How do you make friends?
- What’s your favorite subject in school?
- What do you want to be when you grow up?
- Write down something you learned today.
- What is something you’re looking forward to?
- Draw a picture of your favorite place.
- What’s your favorite book and why?
- How do you feel when someone is mean to you?
- Can you think of a smell that makes you feel peaceful?
- Write about a time you helped someone.
- What do you love most about yourself?
Thoughtful journal prompts for mental health :
Below are powerful journal prompts for mental health that will help you be in tune with your feelings.
The prompts below will also encourage you to think about your goals and help you assess your prioritise in life.
- What makes you happy in the morning?
- Write down 3 things you love most about yourself.
- Where do you see yourself 5 years from now?
- Write down things you would like to improve in your life.
- Write down things you should cut back in your life? For example, junk food, binge-watching TV, etc.
- Write about the happiest moment in your life?
- Who are the people that make you feel happy? What is it about them that brings joy to your life?
- When was the last time you cried? What was it about?
- When was the last time you did something that made you feel good?
- Write a letter to your future self, describing the things you would like to do.
- Create a bucket list of things you would like to achieve before you turn 70.
- When was the last time you had your heart broken?
- When was the last time you had to make a difficult decision in your life?
- Are there are regrets in your life? If so, write them down. What can you do to get over them?
- What do you enjoy doing as a child? Can you include some of those things in your current life?
- Write about your favorite memory
- Write down some activities that always make you feel good.
- Write a thank you letter to someone that has impacted your life positively.
- Describe what a perfect day looks like to you?
- Describe what a perfect weekend would be like?
- What is your favorite holiday memory? Where did you go and who was with you? Write down what was so special about that holiday.
- Whenever faced with a difficult situation, write down what do you do to solve the problem?
- Write down the best compliment you have ever received recently?
- When was the last time you did something kind for someone else?
- Write about a time you volunteered and felt really good about it.
- If you can support a cause of your choosing, what would it be?
- What would you do differently once lockdown is over?
- What are some of the things that you appreciate during the lockdown?
- What has the year 2020 thought you?
- If you can re-do 2020 how would you live it differently?
- What are some of the risks you are willing to take in life in order to achieve your goals?
- What are some of the things that are holding you back in life?
- What can you do to feel physically good?
- If you can be anywhere in the world right now, where would you like to be?
- If you can change something about yourself, what would it be?
- What can you do to be more physically healthy?
- What bad food do you need to stop eating?
- What do you do to nurture your soul?
- What is your favorite self-care activity?
- How does social media make you feel?
- Scroll through your social media app and write down how you feel after scrolling for about 5 minutes.
- What is the biggest challenge you are facing right now?
- Write down one thing you can do today to make you feel better.
- Write down one thing you did today that helped you become a better person.
- Name someone you spoke to today that made you feel happy.
- Write a thank you letter to someone that has helped you recently.
- How does meditation make you feel?
- What new exercise would you like to try today?
- What is your bedtime routine like? What do you do at night to help you sleep well?
- Write a story about a girl who overcomes her adversity with positivity.
- Draw a picture of what you are feeling right now.
- Write down a list of things you can whenever you are feeling down.
- Create a list of movies you would watch to feel good.
- When was the last time you felt proud of yourself?
- Write about your favorite childhood holiday?
- Have you struggled with mental illness? What lessons have you learned from it?
- What can you do to help others who are struggling with mental health?
- Write down 1 positive affirmation that you would say to yourself everday.
- What do you like most about your family?
Art Journaling prompts for mental health:
Art journaling is a great way to be creative and to express your thoughts using pictures other than words. It is especially useful if you are feeling stuck and don’t feel like writing a lot.
Using art journaling for mental health can help you get out of the mental block you may be facing.
For art journaling to work it is important that you should enjoy art and the process of creating art.
Here are some art journaling prompts for mental health to help you get started :
- Think of your bucket list and draw them inside clouds.
- Draw a mandala and focus on the small details in it.
- Draw a flower that makes you feel happy.
- Think of words that make you smile. Then draw them in any random order.
- Doodle different faces that express what you are feeling right now
- Collect images of things you are grateful for and stick them on a page
- Create a vision board of all the things you would like to achieve in the next 5 years.
- Watch a Youtube video on calligraphy and practice it
- Draw all the things you would like to do if money was not an issue
- Draw all the places you would like to visit in the next 5 years.
- Draw an image of how you feel today.
- Design a place of peace for yourself. What does that place look like? How does it make you feel?
Download the journal prompts for mental health pdf
Check out these creative writing prompts for kids
Daily journaling prompts for mental health:
Here are journal prompts for mental health that you can include to your daily journal:
- What can you do to make today a better day?
- What did you like most about today?
- What went wrong today?
- What can you change about today to make it more productive?
- Write down one thing you did today to help you achieve your goals?
- Write how the weather made you feel today.
- Who did you meet today that made you smile?
- What is one thing you would like to change about your morning routine?
- Did you read anything on social media today that made you upset?
- Did everything go according to plan today? If not, what went wrong?
- Did you compliment someone today?
- Did you receive a compliment today?
- What is the kindest thing you witnessed today?
Journal prompts for depression
- Write about a time in your life where you feel you were in control?
- What keeps you up at night?
- What do you do to stop feeling afraid?
- When was the last time you did something kind for yourself?
- If you can name 3 things you love about yourself, what would it be?
- When was the last time you felt happy?
- Write down 3 things that make you feel angry?
- How would you describe your current mental state?
- What do you normally do when you are feeling down?
- Write down the name of 3 people that you can get in touch with the moment you feel sad. What is it about those people that can make you feel better?
- Make a list of all the things you are grateful for in your life.
- What do you normally do to relax?
- Create a list of things that are out of your control? For example, the weather, lockdown, etc.
- Write down things that are in your control.
- What are some of the things that usually triggers your anxiety?
- What can you do to feel better when you are feeling anxious?
- Create a list of songs that you would listen to when you are feeling down. The songs should lift your mood.
- What is your darkest secret that you wish you can let go of?
- If you can advise your younger self what would it be?
- Describe how your physical fitness has changed in the last 5 years.
- Write a letter to your body describing how you have been treating it.
- How would you describe yourself to a stranger?
- List 2 things that made you laugh today
Journal prompts for healing:
- Write down something nice about your favorite book.
- What is something you would like to do but don’t feel so sure about it?
- Write down some things you need more in life. For example, more gratitude.
- If there is one emotion you will very strongly about, what would it be? (sad, angry, content, happy, etc)
- Who is your biggest source of inspiration?
- What are some of the things that make you feel calm?
- What are the things that make you feel safe?
- What are some of the things you need to let go of in your life?
- If you can start your dream job and know you wouldn’t fail, what would you do?
- What is the best way for you to express creativity?
- What do you think people love most about you?
- Write down 3 things that make you unique?
- If you had the power to make the world a better place, what would you do?
- If you can get anything you want, what would you wish for?
- What are you most grateful for in your life?
- What does happiness mean to you?
- What is the one thing you can do today to change your life?
- Write down 3 things you are most proud of?
- If you can speak at TED talk, what will your topic be about?
- Write a love letter to the world.
- What do you miss most about being a child?
- What is the one thing you learned about yourself when dealing with stress?
- Write down the things that are worrying you right now?
- Write down 3 things you love about your life right now.
- Who has been your biggest strength in times of difficulty?
- Write down names of songs you would listen to in order to feel relaxed
- As you are writing your journal focus on what you are feeling at the moment. How is it making you feel?
- Write down things that are currently going well in your life.
- List down things you can do to improve your current living condition.
- Name a time when you felt calm and relaxed.
- Write down 5 affirmations you would tell yourself every morning.
- If you can change your job, what will you be doing instead?
- Write down words that make you smile, for example, sun, coffee, bird, etc.
- Write down your ideal morning routine.
- What is stopping you from starting your morning the way you want to?
- Write down 5 things that distract you from achieving your goals?
- Write down 3 negative things you should stop telling yourself.
- Write a list of things that makes you happy.
- What did you do today to care for your soul?
- What does a peaceful life look like to you?
- Do you practice self-care?
- What has been your biggest achievement
- What do you need most in your life right now?
- If you can give yourself a piece of advice, what would you say to yourself?
- Describe yourself in 5 words.
- What do you look for in a relationship?
- Do you think soul mates exist?
- Do you need a partner to feel happy?
- What do you cherish most about the friendship you have with your best friend?
- Write down your goals for the next one year.
- What do you find most satisfying about your current work?
- What is the meaning of life?
- What is your purpose in this world?
- What are you most afraid of? What can you do to overcome those fears?
- What does family mean to you?
- When you were little, what did you want to do?
- How can you express more love for yourself?
- How can you express more love to the world? How can you make the world a better place?
- What is the universe trying to tell you?
- Who do you look up to?
- Do you find work stressful? What can you do to ease the burden?
- What can you do to improve your daily routine?
- If you can travel anywhere in the world, where would you go?
- What does a perfect holiday look like to you?
- Write down 3 things that make you happy.
Complete the sentence below:
- Even when things are going bad, I know I will be fine because…….
- I know that I can get through anything because………
- Things may not go my way but I am sure that………….
- I feel like myself when…..
- I feel amazing when………
- I feel bad when……
- Two things I did today that helps me come closer to my dreams are…….
- I need more……..
- I am the best version of myself when…..
- I am not the kind of person that………
- If money was not a constraint I would……
- If I had the courage I would…..
- My biggest struggle right now is…..
Dont forget….THE GROWTH MINDSET KIT to encourage children to share kindness with others
Advantages of using the journal prompts for mental health :
1. Journaling to improve mood
Journaling can be a mood booster. The process of journaling itself can be thereupetic.
Find a time and space at home when you feel relaxed and start writing your thoughts.
You can also put on calming and relaxing music to help you express your feelings.
It is a great way to relieve stress and switch off from the world.
2. Be in touch with your feelings
The daily stress in life can result in us dismissing our own feelings.
Sometimes we may be too focused on taking care of others that we forget about our own mental needs.
Journaling is a great way to keep in touch with our emotions.
3. Journaling to clarify problems
Many times things may not be as bad as it seems when we start writing them down.
It helps us prioritise things in our life and more importantly encourages us to take a break from the rut that we may be in.
By writing down our problems we can also start thinking rationally as to how we can solve those problems rather than just circling around the issue in our mind.
4. Achieving goals
You can use the journal prompts for mental health above to start thinking about your goals.
By setting realistic goals you will have something to look forward too. This can be a great mood booster. Which then can improve your overall mental health.
It is always good to keep reviewing your goals to ensure that every decision you make is aligned with what you want to achieve in your life.
Goals can change over time, depending on your circumstances. And it is ok to be flexible with the goals you set for yourself.
The whole purpose of journaling is to improve mental health. Hence, be flexible with your goals as long as your overall well-being is improved.
Related : 49 Riddles for teens
Best time to journal:
There is no right or wrong time to journal. This can be any time you feel you need to write down your thoughts.
Some people carry a small journal with them all the time. Whenever they feel the need to write down their feelings they just do it. It can be either during lunch break at work or on the way home from work.
While many others dedicate a certain time during the day to journal. Many people do this in the morning before they begin their day.
This helps them focus on what they have to achieve for the day and helps them start their day on a positive note.
While many others tend to do it before bed time. This use this moment to reflect on their day and write down the good and bad during the day.
Choose a time that works best for you and develop a journaling routine.
Use the journaling prompts above to help you write down your thoughts and express your emotions.
Be honest with your feelings and channel any stress you feel into it and improve your mental health.
We hope you enjoyed the journaling prompts for mental health above.
don’t forget to check out the PERSONALISED growth-mindset kit you can use at home
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