Journaling has long been hailed as one of the best self-care strategies. It is often recommended as a coping mechanism for mental health disorders such as anxiety, depression, ADHD, OCD, trauma, and stress.
Journaling is not a magic cure-all for mental health issues, but it has been proven to be helpful in managing distressing emotions, connecting with your sense of self, and boosting self-esteem. For these reasons and many others, journaling is a worthwhile pursuit to pick up.
But where do you begin? For many, the open page is as daunting as any therapist's office, if not more so, because of the complete freedom. What do you write? How much do you write? What if you write the wrong thing?
The good news is that there is no wrong thing to write when journaling for your mental health. You can write whatever makes you feel good and helps the day feel a little less overwhelming. Still, guided journal prompts are a good way to start journaling with intention, so we’ve put together a list of 20 journal prompts to get you started.
Benefits of Journaling for Mental Health
Journaling is far from a fruitless exercise. Research has shown that those who journal regularly experience benefits to their mental health, such as:
- Reduced symptoms, especially if you are journaling specifically about a mental health disorder such as anxiety, PTSD, or depression.
- Break obsessive thought patterns and rumination
- Create awareness of symptoms and triggers
- Build positive self-image and greater self-esteem
- Reduce stress and promote more peace and happiness
- Work through difficult problems and brainstorm solutions
- Cathartic release for pent-up emotions
- Self-awareness and reflection often leading to a reduction in harmful behaviors
- A sense of accomplishment when one journals about their achievements
Journaling has something for everyone, so let’s dive into how to get started.
How Do I Start Journaling for My Mental Health?
Starting journaling can be overwhelming. Try not to get held up on the small details like what notebook to use or when you’re journaling. Some people find it helpful to have a fun, dedicated notebook for their journaling and sit down to write at the same time every day, but others find jotting down thoughts in their phone’s note app to be the most helpful. Do what’s best for you.
How often should I journal?
There is no scientifically proven time frame and frequency for journaling. Most therapists recommend you start journaling once a day, either in the morning or at night. However, anytime you can journal is good. If the only time you have is in between dropping the kids off and starting work while you’re sitting in your work parking lot—great, use that time!
Keep in mind that journaling can be an intense and emotional experience. You may experience emotions, thoughts, and memories that you thought you locked away. It is healthy to feel these things, but you might want to schedule in a wind-down time after you journal before you have to socialize or work.
How much should I journal?
How long each journal entry should be is entirely dependent on you, your treatment plan, and your day. Write until you feel good, until you have nothing else to say, or until you run out of time. A good place to start is 2-3 paragraphs. But if you have trouble writing, remember that 1-2 sentences are better than nothing.
Where do I journal?
There is no right or wrong place to journal. Some people love elaborate bullet journaling setups and others write on whatever scraps they can find. Some people prefer to type their journals to keep up with their fast train of thought. Others find the simplicity of your phone’s note app to be comforting. As long as you are comfortable with it, then it is the right thing to do.
20 Journal Prompts for Mental Health
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You have a fresh page (virtual or physical) and are ready to journal about your mental health. Here are 20 prompts to get you started. Remember that you don't have to stay within the bounds of these prompts. They should be a starting off point, but feel free to go wherever your mind needs you to.
- What are three things that brought a smile to your face today, and why are you grateful for them?
- How are you feeling emotionally right now, and what might be contributing to these feelings?
- What small moments of beauty or peace did you notice today, and how did they make you feel?
- What is one recent achievement that you can celebrate and embrace?
- What small act of self-care can you prioritize for yourself tomorrow, and how will it nourish your well-being?
- What are three personal strengths that you are proud of? Try to avoid saying things that relate to other people, such as “I’m a nice person.” or “People always trust me.” Instead, look internally into what you can give yourself.
- What affirmations or kind words can you offer to yourself to cultivate self-compassion in this moment?
- What’s something hard that you did today? What was the experience of overcoming that obstacle like? It could be something as simple as going into a store or sending a text you’ve been avoiding.
- Write a letter to a future or past you, offering words of kindness, understanding, and encouragement.
- Draw or describe your current emotional state and explore what may have influenced it.
- List three intentions for tomorrow that align with your values and well-being.
- What is something you need to let go of or forgive? It could be something someone else did or a mistake that you made.
- Describe a change happening in your life and explore how you can adapt positively.
- Journal about a dream, aspiration, or goal you have and steps you can take to move towards it.
- Describe a meaningful connection with a friend, family member, or colleague and why it's valuable to you.
- How are you physically feeling right now? Explore how physical sensations are linked to your emotions or mental state.
- Write, draw, or create something that has no productive usefulness or purpose beyond being creative. Do so knowing that you will never look at this piece of art again. (You can revisit it later if you want, but the goal of this exercise is to create without perfectionism or productivity weighing you down.)
- Write about a fear or worry you're currently experiencing and brainstorm ways to address it. Include affirmations that you are enough to handle it.
- Reflect on healthy boundaries in your relationships and where you may need to set clearer boundaries. Having a strong understanding of what you need in boundaries is important in healthy relationships.
- Imagine your ideal future. What does it look like? Try to get specific. Then, what small steps can you take to get there? What does tomorrow look like if tomorrow were 1% closer to that ideal future?
Journaling can address many different mental health issues and provide a solid framework for emotional growth. It is a great coping skill to have.
However, it might not be the only coping skill you need. If you feel like you’re drowning under the weight of mental health issues even with good coping skills such as journaling, therapy can help. Contact Lifebulb to be matched with a therapist near you or browse our therapists to find someone who fits your needs.
