10 Journaling Prompts for Better Mental Health

In a world that moves quickly and demands constant attention, it’s easy for thoughts and emotions to build up without anywhere to go. Journaling for your mental health is a gentle, low-stakes way to slow down, process experiences and reconnect with yourself.

By mindfully putting thoughts into words, you create a space to pause, reflect and better understand what you are thinking and feeling.

How To Journal for Mental Health

There is no “right” way to journal. You don’t need to call yourself a writer or follow a specific format. Journaling is simply a tool, and it can look or sound however you want. All you need is something to write on and something to write with.

Your journal can be messy, repetitive, emotional or even boring. Full sentences, lists, half-formed thoughts or doodles are all fair game: There are no rules.

Journaling doesn’t even have to involve pen and paper! Voice notes, dictation tools, or typing in a document are great ways to literally talk things out.

Your journal should serve you, not the other way around. Write when you want to: every day, once a week or whenever you feel the need.

If you feel intimidated or don’t know how to start, remember that even a few sentences can make a difference. Try these journaling techniques:

• Set a short time limit, like five or 10 minutes.
• Write continuously without editing or judging what comes out.
• Don’t worry about spelling, grammar or structure.
• Focus on using your journal as often as it feels helpful.
• Use prompts when you don’t know where to begin.

10 Journal Prompts for Mental Health

Prompts are a great way to start journaling. They give you a place to begin, a question to consider or a feeling to explore. You don’t have to answer a prompt perfectly — just write whatever comes up.

Here are 10 journal prompts you can try:

1. How has my mood changed over the last week?
2. What emotions am I feeling right now, and where do I feel them in my body?
3. What’s been draining my energy lately, and what’s been recharging it?
4. What’s one thing that’s been weighing on my mind, and what do I want to say about it, without holding anything back?
5. If my anxiety had a voice, what would it be saying?
6. When did I last feel calm, safe or content? What made me feel that way?
7. What am I being hardest on myself about right now?
8. What feels within my control today, and what feels outside of it?
9. If I spoke to myself the way I would speak to a close friend, what would I say?
10. What do I need more of in my life right now? What do I need less of?

Making Journaling a Practice

Journaling is about listening to yourself. Some days, it may feel insightful and healing. Other days, it may feel awkward and pointless. Both experiences are true — creating the space to check in with yourself is what is most important.

Journaling can be an effective way to talk things out with yourself. But when we — or our friends, coworkers and loved ones — are experiencing a mental health challenge, what we need most is to talk to someone else.

Mental Health First Aid is an evidence-based course that teaches you to recognize the signs of a mental health or substance use challenge and gives you the tools to respond to someone who needs to talk.