10 Journal Prompts for Mental HEALTH

10 Journal Prompts for Mental Health

Written by a Therapist - Diana Ruiz, MA, LCPC

Feeling anxious, down, or stuck is challenging, yet many feel this way at one point or another in life. It can be confusing to figure out how to make it better and how to feel "unstuck." Discovering what is causing stress or unhappiness can be a complex journey. You have thought about what causes unhappiness: your job, past experiences, self-esteem, or things you worry about. Even when you have figured out the source of your unhappiness or stress, you have realized it is "easier said than done" to make the changes you need and want.

Let's work on it. Worry, feeling stuck, or overthinking is something you don't need to live with. There is so much we can do to manage it, cope with it, and even get rid of it. Consistently journaling can help you:

• Gain clarity about situations

• Process difficult emotions

• Cope with stress

• Experience emotional relief

• Determine what your next step can be

Journaling for mental health can be a great start to identifying patterns and discovering why you are struggling with your current challenges. Journaling can also be a source of coping and a technique to reduce stress. So, let's jump into it. Here are ten journal prompts. The journal prompts help you destress, manage, and discover some sources of your current state. I recommend that you journal for each journal prompt separately. 

1. What emotions have you been feeling lately? Describe your emotions in detail. If you have experienced multiple emotions describe them one at a time. Did you feel them anywhere in your body? Was your emotion intense or mild? What do you think triggered your emotion?

2. What’s on your mind? Do a brain dump.

3. What challenges have you experienced lately? Describe the challenges. How can you cope with them or find support? What solutions are available for you? Is there a different way you can look at that situation?

4. What is going well in your life right now?

5. What do you constantly think about? What thoughts do you experience often?

6. What steps can you take to create the best version of yourself? Make a list if you want to.

7. What are your biggest fears? Where do you think they come from?

8. What are the experiences from your past that impacted you the most?

9. What patterns do you have? Journal about them in detail?

10. Identify a negative thought you had. Make two lists. One with facts/evidence that supports your negative thought. Write facts/evidence that does not support your negative idea in the second list.

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