Writing can be an amazing way to shift your energy and gain perspective. That’s why I love using journal prompts for mental health writing!

Journaling is a mindful practice that has so many mental health benefits. When you feel like you have an ‘off’ day, negative thoughts tend to creep in and cause unnecessary stress and anxiety in your life.

Using a journal as an outlet for your feelings can help to regulate negative thoughts and reduce their emotional impact on you.

These journal prompts for mental health will encourage you to write with intention and purpose, whether you are starting your journey towards self-discovery through the help of journaling, or just need a little inspiration.

Mental Health Journal Prompts for Depression

Depression and anxiety are perpetuated through self-defeating thoughts. Putting all your thoughts on paper can help you systematically adapt thinking to become more optimistic and positioned in reality.

  1. Describe a time you felt really appreciated and loved.
  2. Write at least 3 things you are grateful for.
  3. What lies does your inner critic tell you? How is this negative self-talk holding you back?
  4. Write about a past struggle that you overcame. How has it made you stronger?
  5. Write something positive that happened this week.
  6. Who in your life has the biggest positive impact on your mental health? Go into details with this, how and why?
  7. What is something you’d really like to hear right now.
  8. Write down your favourite positive quotes.
  9. Make a list of all your emotions right now.
  10. Create a list of all the little things that make you smile. Make it as long as you can!

Mental Health Journal Prompts for Anxiety

Writing down your feelings help to calm down anxious thoughts and allows you to observe these thoughts introspectively and objectively. Once you understand and able to identify your anxiety behaviours and thought process, it’s easier to control them.

  1. List some positive affirmations for anxiety.
  2. What’s your biggest anxiety fear?
  3. What can I do to put my worries to rest?
  4. What strategies can you use to help to calm down your anxiety?
  5. What situations trigger anxiety and what can you do to make them more comfortable?
  6. Write down your most reoccurring negative thoughts and the reasons why they keep repeating.
  7. Where do you feel safest? Why?
  8. Write about three greatest lessons you have been given by your anxiety.
  9. Make a list of things you like and don’t like about yourself. Write a reason why next to each of them.
  10. What do you feel most anxious about right now?

Mental Health Journal Prompts for Self-Love

This is a beautiful way to boost your confidence, self esteem and motivation while practicing yummy well-deserved self-care. Great to look back whenever you need it.

  1. List three things you love about yourself, what are your best qualities?
  2. What do you value most in life and why?
  3. Describe your biggest accomplishments.
  4. What is unique about your personality?
  5. How strong are my boundaries and how can I improve them?
  6. What is your favorite thing to do to treat yourself?
  7. What brings you joy?
  8. How can you show your inner child more love?
  9. How can you say ‘yes’ to yourself more?
  10. What new things do you want to try and what’s holding you back?

Mental Health Journal Prompts for Self-Discovery

Get to the main core of your beliefs, values and goals. It promotes personal growth and self-awareness, allowing you to deeply reflect on your life in a constructive and positive way.

  1. What is my dream job?
  2. What negative habits do you currently have that are not suitable for you? What can you do to break that habit?
  3. What positive habits do you want to stick to? What can you do to achieve that habit?
  4. What is your biggest insecurity?
  5. What do you need more in your life?
  6. What do you need less in your life?
  7. What are your core values?
  8. List 3 things (or more) that you’re grateful for
  9. What is something new you’d like to learn?
  10.  What does your ideal life look like?

Last but not least, free write. Write whatever comes to your mind. Doesn’t matter if it makes sense or not.

This isn’t something you should do all in one sitting. Spread it out, and make it a journey. A pen and a purpose.

Happy journaling!