Have you been looking for some journal prompts for mental health? Here are 55 of the best! Hopefully, these will allow you to explore your thoughts, emotions, and memories during difficult times.

This post may contain affiliate links. This means I earn from qualifying purchases at NO extra cost to you. Thank you for your support.

Why is journaling good for mental health?

When it comes to our mental health, we often overlook the little things that can make a huge difference. One of those small changes is keeping a journal.
Journaling is good for mental health because it gives people a way to express themselves.

  • The act of writing about what’s on your mind helps release pent-up emotions, allowing for clarity when it comes to making important decisions. It also provides an outlet for difficult things to talk about with friends or family members. This process helps us work through our problems, so we can figure out how we want things to turn out in life.
  • Furthermore, journaling boosts creativity and provides us with something productive or fun that takes our minds off what has happened or is happening in our lives.
  • Finally, journaling increases self-awareness by forcing us to think critically about our feelings and behaviors, necessary for growth and maturity.

Journal Prompts for Mental Health

No matter what’s going on in your life, there is always something you can write down. The most challenging part about journaling is coming up with what to write about each day or week. So, to help you in that process, I’ve compiled 55 mental health journal prompts that can help anyone working on their mental health journey by giving them an outlet and something else to focus on.

Whether this is your first time writing in a journal or you just want some new ideas, this list of therapeutic journal prompts will have something for everyone!

You can find the free printable PDF version of the mental health journal prompts at the end of the article.

mental health journal prompts

1. How are you feeling physically, mentally, and emotionally today?
2. What is your favorite thing to do in the morning when you wake up?
3. What is one thing that you’re grateful for today?
4. Think of three words to describe how your day has been so far and.
5. What does a perfect day look like to you?
6. Did you have any negative thoughts today? Try to reframe them into positive ones.
7. Write down one positive word to focus on today. What does this word mean to you?
8. Write about something that is going right in your life.
9. Write about a time when you were really proud of yourself.
10. What do you want to be different in your life right now, and why is it important for that change to happen?

Related:40 Journal Prompts for Anxiety Relief

11. What do you love about yourself?
12. What makes you sad on a day-to-day basis?
13. Write about a time you felt like your mental health was at its best.
14. Reflect on the events that led up to the moment when your mental health was at its worst.
15. What is your biggest fear, and how can you overcome it?
16. How do you cope with stress?
17. Write down three things that trigger feelings of anxiety in you.
18. Identify three anxiety coping strategies you can try to implement.
19. Write about something that is frustrating you now.
20. Evaluate how much time you spend on social media and how it affects your mental health

Related: Your Ultimate Guide To Social Media Detox

21. What do you think about when you’re feeling down?
22. What are some of your favorite things to do that make you feel better?
23. Is there anything that makes your heart feel warm and happy inside when thinking about it?
24. Describe the scents that remind you of home.
25. How does it feel to be alive right now?
26. What is your favorite mental health activity to do at home when you’re feeling stressed out or overwhelmed with life?
27. What are two new hobbies you would like to try?
28. When was the last time someone told you they loved and cared for you, and how did it make you feel?
29. Reflect on what makes your heart sing. What makes you happy, excited, passionate, alive?
30. How can you take better care of your mental health today?

Related: 25 Healthy Habits To Improve Mental Health

31. Make a list of five words or phrases that come to mind when you think of “mental illness.”
32. What do you think is the most important factor in maintaining good mental health (e.g., sleep, diet, exercise)?
33. When was a time where someone else’s words made an impact on your life?
34. Write a letter to someone who has hurt or disappointed you. Write about things you couldn’t say to them in person. You don’t have to send it.
35. How do you feel about your body?
36. Write about your current mood. Describe what’s going on in your head right now.
37. What advice would you give to a friend going through a challenging time?
38. Write about three things you are avoiding dealing with.
39. Put together a list of easy self-care ideas for you to do throughout the week.
40. Write about one of your happiest memories.
41. What uplifting quote(s) inspires you during challenging times?

Related: 55 Inspirational Mental Health Quotes

42. Write a list of 10 happy songs you can listen to when you feel sad.
43. What is your favorite activity to do alone?
44. What are three toxic habits you would like to stop?
45. What are three positive habits you would like to start?
46. Describe a time when you felt like an outsider and how you overcame the feeling.
47. Write down the best advice someone has given you.
48. Write a letter of forgiveness to yourself.
49. Write a letter to your future self telling them all the beautiful things that have happened in their life so far.
50. How can you make tomorrow better than today?
51. Write about one of your favorite places to go.
52. What makes you feel good about yourself?53. How do you know if something is worth your time and energy?
54. Make an inventory of all your strengths and weaknesses, then work at becoming stronger where needed.55. What helps you feel more grounded and calm when things get tough?

55 Therapeutic Mental Health Journal Prompts_Free PDF Printable

How to Journal Effectively for Mental Health

Modern life is full of distractions, and it’s hard to find time for journaling. But if you’re interested in improving your mental health, it’s worth the effort! Here are some tips on how to make journaling work for you.

  1. Get a blank notebook.
  2. Create a habit that works with your schedule by finding a time and place that suits you best. Some people like early morning or late at night when they can’t do anything else because their kids are asleep or they have nothing better to do.
  3. Be consistent. Set aside at least 10 minutes each day for your journaling practice. If you miss a few days, don’t give up! Just pick back up where you left off.
  4. Find a space where you feel comfortable and safe from distractions such as television or music that may be competing for attention while trying to focus on something else, like writing about your feelings.
  5. Include a date next to each entry to make it easier to track progress over time. Make sure to set aside some time every week (or month!) to go back through old entries and reflect on where things stood then vs. now! You’ll learn so much about yourself as well as have an accurate timeline of how things were unfolding during specific periods of life 🙂
  6. Be mindful of what you’re writing about – don’t let yourself get lost in the details or start focusing on negative thoughts.
  7. When writing, be honest with yourself. Try not to edit yourself too much, and don’t worry if you’re not great at spelling or grammar; get your thoughts down on paper. There are no right or wrong answers as long as they make sense to you.
  8. Get creative! There are plenty of ways to keep things interesting when journaling, including drawing or photos of things that are important to you.
  9.  Make sure not to overthink it – if there are prompts that make you feel uncomfortable, don’t use them! There are plenty of other options you can choose from.
  10. The key to not getting overwhelmed with journal prompts is to start small and build up.

Final Thoughts

I hope these mental health journal prompts have given you some ideas for exploring your inner world. Using journal prompts to help with mental health is an excellent way of getting clarity on what’s going on in your head. It can also be an opportunity for self-reflection and understanding how you are feeling, which will lead to more positive outcomes. If you struggle with anxiety or depression, writing down your thoughts could provide some relief by giving them shape and form.


Additional Mental Health Resources

Looking for more journal prompts?

Spread the love

About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

View All Articles