• Chas

25 Journal Writing Prompts for Mental Health

Updated: Mar 8

Writing has always been a super difficult task for me in terms of having a journal or diary. For some reason it overwhelms me SO much. The thought of writing how I feel down with a pen and paper feels so permanent to me and makes things feel so much more real…I don’t know, I’m weird.

Because of that, I never got into journaling. In therapy I was always encouraged to keep tabs on my moods through journaling and it gave me the worst anxiety. I wrote down how I felt one day and then tore it up immediately and threw it away and covered it in liquid. Dramatic, I know, but journaling is actually an incredible tool.

The best way to incorporate journaling into your life is to make it a daily routine and just go wild. Release all your emotions and anxieties through writing it all out. Not only do you feel the relief, but it can also give you a great sense of clarity in terms of anxiety. It really helps you see if your fears and emotions are rational or irrational.

Like with any other post, if you are not currently seeking medical help and feel like you and depressed or anxious, please seek help, reach out to the crisis hotline (1-800-273-8255), or utilize an app like Talkspace (Apple App Store Android Google Play).


  1. I feel the happiest when…

  2. Make a list of everything you’d like to say “no” to…

  3. Make a list of everything you’d like to say “yes” to…

  4. When I’m in physical or emotional pain, I find relief by…

  5. I really wish others knew this about me…

  6. Right now my greatest challenge is…

  7. Write about a difficult time in your life that you overcame

  8. On a scale of 1-10, where is your mental health at and why?

  9. If you could travel anywhere in the world, where would it be and why?

  10. What is a fear you would like to overcome? What action steps can you take to start overcoming that fear?

  11. How do you want to be remembered?

  12. What is the most unique thing about you? Do you hide that quality or show it?

  13. Write a letter of forgiveness to yourself.

  14. Write down your 3 favorite smells. Describe why they’re your favorite and what they mean to you.

  15. What risks in life do you want to take? What is holding you back?

  16. What does your ideal life look like? How can you start taking the steps to lead you to that lifestyle?

  17. Write a letter of forgiveness to someone who has caused you pain.

  18. Write about a difficult memory and the coping mechanisms you utilized during that time. Would you change how you handled that situation? Would you have done anything different to cope? How?

  19. What can you learn from your biggest mistake?

  20. Write the words you need to hear.

  21. Make a list of all your coping mechanisms. Which are the most beneficial to you?

  22. Write about your first love. It doesn’t have to be a person. It could be a hobby, passion, place, or thing.

  23. What is a trait you admire most in others? In what ways do you see that trait in yourself?

  24. What would your life be like if you didn’t suffer from a mental illness?

  25. How can you utilize your story to help others or free yourself of your own suffering?

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