Journaling has many benefits, including improving your mental health by easing your anxiety and depression. Putting your thoughts and feelings on paper may take a little weight off of your shoulders. If you aren’t sure what to write about to reduce anxious or negative thoughts, these 30 journal prompts for anxiety and depression might inspire you!
30 Journal Prompts for Anxiety & Depression
1. List 10 things you are thankful for today.
2. Write about a difficult situation you overcame in the past.
3. What is the scariest thing you are facing in life right now? List possible solutions for this issue.
4. Discuss a recent victory, no matter how big or small, in your life. Tell how it made you feel.
5. Write a letter to the person who is a source of anxiety for you. Tell them everything in this letter, and then keep it safe in your journal rather than sending it.
6. Create a list of songs that make you feel happy and upbeat or, my favorite, a list of songs you can scream to!
7. Develop a five-year goal for your life, and discuss how you plan to achieve it.
8. Talk about a new skill or talent you’d like to learn and the steps necessary in order to learn it.
9. Purge your mind of everything bothering you right now, known as a “brain dump” of thoughts. Revisit it at a later date to figure out how to tackle all (or parts) of the worries.
10. Jot down the 3-5 most important things you must get done this week.
11. Write about your most memorable vacation and all the fun you had.
12. How would you like your loved ones to remember you?
13. GRATITUDE: Focus on this word and what it truly means to you.
14. Think about your mental health. Write down three ways you can improve it.
15. Consider your self-care. Are there 1-2 things you could begin doing, daily, to take better care of yourself?
16. Write a thank you letter to your biggest supporter.
17. List five things that always make you feel better after a bad day.
18. Craft a story about your dream vacation. Where would you go? What would you do?
19. Discuss your biggest accomplishment in the last year. How did you achieve it, and how did it make you feel?
20. Pull three things from the earlier “brain dump” of worries and discuss how you can put them to rest.
21. What is your best feature? What do you hope new people notice about you first?
22. JOY: What does this word means to you? What brings you the most joy?
23. Think about your morning time routine. Write down ways you can improve it.
24. Think about your nighttime routine. Write down ways you can improve it.
25. Write down lyrics of your favorite song and tell how the words make you feel.
26. What is something you have done to give back to your community or help someone in your area?
27. Write about something that made you angry with yourself and choose to forgive yourself for it.
28. In the past, what has helped you to overcome your anxiety and depression? Vow to do these things more often.
29. Describe your three biggest strengths. How did you acquire them?
30. Pen a letter to your future self.
As you can see, journaling your thoughts can ease your mind, at least a little. Sometimes, just talking about the more positive aspects of your life can help you overcome the anxiety and depression you are feeling. It can also help to discuss the triggers and negative feelings you experience so you can learn how to reduce or cope with them in the future.