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35 Journaling Prompts for Healing 

Journaling prompts can be a great way to heal our emotional wounds and develop our self-awareness. Research has shown that it is effective in managing depression, anxiety and trauma

Unfortunately, it can be difficult to know where to start. That’s why I’ve composed this list of 35 prompts that you can use to get started journaling today. 

Here are 35 journaling prompts for healing:

8 journaling prompts for healing anxiety

1) What thoughts, feelings and situations trigger my feelings of anxiety?

2) What physical sensations do I notice in my body when I am anxious? 

3) What common thoughts accompany my anxious feelings?

4) Reflect on a recent anxious episode. What thoughts passed through my mind at the time?

5) In what ways does anxiety impact my day to day life? 

6) How would be life change if I was able to be less fearful of my anxiety?

7) Describe a time when you successfully managed your anxiety. What strategies can you identify that were effective in the moment? 

8) Describe a time when your anxious thoughts proved to be unfounded by your experience.

8 journaling prompts for healing depression

9) What thoughts, feelings and situations trigger my feeling down?

10) What physical sensations do I notice in my body when I feel low? 

11) What common thoughts do I have when I feel low?

12) How would be life change if I was able to be less fearful of feeling depressed?

13) Describe a time when you successfully managed your depression. What strategies can you identify that were effective in the moment? 

14) Describe a time when your depressive thoughts proved to be unfounded by your experience.

15) When you are feeling down, what picks you up?

16) Write about the progress you’ve made so far in coping with depression. What positive changes have you noticed, no matter how small?

6 journaling prompts for self-compassion and healing

17) Reflect on a recent situation where you were hard on yourself. How could you re-frame the thoughts you had to be more kind to yourself? 

18) Write a letter of support and encouragement to yourself as if you were a close friend.

19) Write down three things you appreciate about yourself, even if they seem small.

20) Describe a moment when you felt good about yourself for doing something that you didn’t want to do. How could you practice that attitude in your life this week?

21) List three affirmations you can repeat to yourself daily to cultivate self-compassion?

22) List five ways you can practice self-care in difficult moments. 

5 journaling prompts for gratitude and positivity

23) Write down 3 things that you are grateful for today, no matter how small.

24) List three unexpectedly good things that have happned in the last month.

25) Write about a person in your life whom you’re grateful for and why they mean so much to you. 

26) Describe a recent act of kindness that you’ve seen. What did you learn from it?

27) List three things you appreciate about yourself. It could be a personal trait, a skill, an attitude or anything you want.

7 journaling prompts for self-reflection and self-awareness 

28) If you were in the last year of your life, and you were reflecting back on what you’ve done – what is the one thing that you would never regret having tried?

29) Who/what do you trust most and why?

30) Why is physical health important to you?

31) How do you look after your physical and mental health?

32) If you could have one superpower, what would it be and why?

33) If money wasn’t an issue, what would you do with your life?

34) If you could give your 12-year-old self one piece of advice, what would it be?

35) If you could describe and ideal day from start to finish, what would you be doing?

Ben Fishel offers counselling for a range of issues, including depression, anxiety and trauma. If you’d like to see how he might be able to help you, you can schedule a call via the button below or contact him via the contact form above.

References

Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Family medicine and community health10(1).

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