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Journal Prompts for Mental Health & Self Care

by | Dec 8, 2022 | MENTAL HEALTH, THERAPY

woman completing journal prompts for mental health

Journaling is a great addition to one’s self-care routine. Many of us spend countless hours ruminating about anxieties, to-do lists, and difficult situations and relationships, and so on, but utilizing journal prompts for mental health and self-care can help individuals process and organize their thoughts and emotions.


The Benefits of Journaling for Your Mental Health


There are several mental health benefits and positive impacts of journaling. Many individuals use journaling as a coping mechanism and research shows that journaling can reduce anxiety, depression, and other mental health issues.


Clarifying and organizing your thoughts


Journaling can help individuals provide details and clarity to the thoughts that they are experiencing. Writing down your thoughts can show you connections and themes you might not have noticed before. Journaling can also help you organize your thoughts before a difficult or anxiety provoking conversation or event.




Journaling is much like a conversation with yourself that you can reflect back on time and time again. Journaling can allow you to look back on progress you have made. It can also help you identify and change patterns of ineffective behaviors. Journaling can remind you of how you made it through a bad day or allow you to reflect on a perfect day.


If you struggle with self-esteem, write a love letter to yourself or your inner child. This can be a great way to build and foster self-love.


Stress Reduction


Journaling, like talking things out with a friend or therapist, can be stress reducing. Expelling difficult feelings or anxiety provoking thoughts can feel freeing.




Journaling like dancing, writing, and poetry can be a form of self-expression. Individuals who use art and poetry as ways to express themselves can look back on their journal entries to evoke emotions that can lead to creating something that represents pain, growth, or change.


Writing Prompts for Mental Health can Self-Care


How can I act effectively with difficult co-workers or with work-related stress?


Work is a source of a lot of stress for people and self-care in the workplace is not always an option. Taking a few minutes to jot down your feelings and concerns about your workday or difficult co-workers can help you release resentment and reduce burnout.


What are 5 things I am grateful for today?


Reflecting on the positive aspects of your life can increase overall happiness and satisfaction. Humans’ brains are wired to focus on the negative: what we lack, situations that make us sad, and so on, but taking time to be thankful can be a mood booster.


How can I improve my communication style?


Using journaling to write down and rehearse difficult conversations can increase the likelihood that you will communicate effectively and meaningfully when you carry out the conversation. Writing down the important points you plan to make in an interpersonal interaction can also help reduce anxiety in the moment.


How am I attending to my own needs? Where can I improve?


It may be helpful to reflect on how you are caring for yourself. Write a list of the self-care activities you are currently engaging in. Make a list of other self-care activities you are interested in. Then create a plan to try out all the self-care items on your list.


Who in my life can I count on?


Who in your life cares for you? How do you trust? Make a list of people who are there for you. Make a plan to reach out to them if you need support from a self-care buddy.


Make a long-term self-care plan


How do you plan to care for yourself long-term? Do you plan on starting individual or group therapy? Would you like to find a job that allows for a better work-life balance? Maybe you’d like to develop a consistent, daily routine. Would you like to plan a family vacation? Having a long-term self-care plan will give you something to look forward to and allow you to maintain positive self-care in the long-term.


The Importance of Getting in Touch with Your Thoughts and Feelings


Our thoughts prompt our feelings and our feelings prompt our actions. Many people do things that are not effective or even counterproductive to their overall happiness and wonder “why did I do that?” It is often because they are unaware of the link between thoughts, feelings, emotions, and behaviors.


Having the ability to evaluate one’s own thoughts and feelings is not a skill that everyone possesses, but it is a skill that anyone can learn. Journaling is a perfect first step in your journey to becoming more self-aware and self-reflexive. Clarifying and organizing your thoughts allows you to look at your own patterns of ineffective behavior and reflect on how you might make changes in the future.


Though it might be difficult to do so, self- reflection can lead to a reduction in symptoms of depression and anxiety. It can also help reduce the intensity and duration of interpersonal conflicts and negative thoughts. If you are new to self-care or mental health awareness and treatment, mental health journaling is a good place to start. Organize your thoughts on paper (or anywhere you like), express yourself, reduce your stress, and reflect on how you can live the most meaningful life possible.

Modern Intimacy is a group therapy practice, founded by renowned Psychologist and Sex Therapist, Dr. Kate Balestrieri. This inclusive blog is designed to provide a wealth of information and resources for mental health, relationships, and sexuality. Subscribe today to get the latest information from our expert contributors from all around the world.


Author Bio

Theresa Gallagher, Psy.D. is a Licensed Psychologist in the state of New York and a Clinical Associate at Modern Intimacy. Theresa is passionate about helping her patients find strength within themselves. Theresa works with both couples and individuals to heal from trauma, improve relationships, build resiliency, and more.



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