50+ Mental Health Journal Prompts
1. Are you feeling stressed?
2. What’s causing me stress and anxiety right now?
3. How can I grow from this? What can I learn from what is happening right now?
4. Write down the 5 things that make you extremely happy in life. Why do they make you feel this way?
5. Describe the perfect, ideal day, in detail. From the moment you wake up till the moment you go to bed.
6. What brings you peace? What makes you feel calm and relaxed? Why? (by writing this you’ll
automatically feel relaxed and calm).
7. What has had a positive or negative effect on your mental health lately? (Write down 2 columns, start
from the negative and finish with the positive ones).
8. What is your favorite memory of your life? Something that you’ve experienced and you loved it, and
want to experience it again.
9. List five people you admire and write about why. (It can be friends, celebrities, family members,
influencers, entrepreneurs, or whoever you admire the most).
10. What are the 20 things you’re grateful for in life? (Write them down, and look back for them when
you’re feeling down.)
11. How has Social Media been making you feel? Is it good or bad about myself?
12. Write 5 things you’re proud of accomplishing the last week. (small and even big wins).
13. Describe the best compliment someone has ever made you. How did it make you feel?
14. Name a challenge you’ve overcome and how it helped you to grow.
15. What do you fear about the most? And why?
16. What characteristics and qualities you love about yourself the most?
17. List 3 things that you can do to improve your overall mental health.
18. If you had 1 year left to live, how’d you spend it? (Most times, we worry about our future or the past
way too much, and we ignore the present moment. This will help you be more mindful throughout the
day).
19. How different you were 5 years ago? How’d you change? How’d your life change?
20. What are the top 3 things that I’m looking forward to this week?
21. Write down a goal you want to start working towards.
22. When was the last time you cried? And why?
23. What activities do you think would make you feel better? Make sure to schedule them for this coming
week/month.
24. What is the one thing that if you do it every day you’d feel satisfied and accomplished?
25. A friend comes to you asking for help with his anxiety. How would you help him/her?
26. How do you know when you’re feeling anxious? Which are your signs?
27. What do you do to deal with anxiety and stress? Are your coping mechanisms working?
28. Think about what triggers your stress, emotions, poor eating habits.
29. What are 5 things that have happened to you that were difficult, but you are now grateful for the
experience?
30. Write about the top 3 childhood memories that have stuck with you.
31. List the 10 things that made you smile today.
32. List the 3 things that made you anxious today.
33. Write down 3 things that trigger you. How do you cope with anger?
34. Do you think negatively about yourself?
35. Do you believe in yourself? Are you capable of achieving anything you want in life?
36. What are the 5 things that are stressing you out, that you have NO control over?
37. What is one thing you can add to your morning/evening routine to help you with your anxiety?
38. Write a list for your future self about the things to do when you’re having a bad day/or when you’re in a
bad mood. (Use this list when you’re feeling down).
39. What advice would you give to someone going through a hard time?
40. What has your anxiety taught you about yourself?
41. What or who motivates you the most?
42. Are your friends supportive or toxic?
43. Write 2 songs that hit home for you. How and why do you relate to these songs? How do you feel when
you’re hearing them?
44. Write down your favorite artist or actor. Someone who has helped you go through the downs of life.
Write how grateful and appreciative you are about their art/work.
45. Which person had the most positive impact on you? Let them know.
46. What types of thoughts keep you up at night?
47. What healthy habits can you add to your daily routine?
48. When you open up your eyes in the morning, what are your first thoughts?
49. What makes you feel safe and calm when you’re anxious?
50. What do you need the most right now?
51 – Describe what depression has taught you that you otherwise would not have learned.
52- Write down exactly what’s going on in your head right now, then write about how you would like things
to feel and be in your head.
53 – Imagine your best friend was going through depression right now, what would you say to her and what
would your expectations be of her. Do you treat yourself in the same way?
54 – What is a trigger for your depression? Explain why you think this affects you so much and whether
there is anything you can do stop it having such a major effect.
55 – Choose one thing to forgive yourself for and write a letter of forgiveness to yourself about it.
56 – What is a trigger for your anxiety? Explain why you think this affects you so much and whether there
is anything you can do stop it having such a major effect.
57 – Describe a situation from the past when you were very anxious. Was whatever you were anxious about
as bad as your anxiety made it out to be? Was there anything you could have done to reduce your anxiety?
58 – Feeling anxious about something right now? Describe the feeling and give it a rating out of ten. Do you
think the amount you are anxious is proportionate to the task or event being worried about?
59 – List out everything you are worrying about right now. Now go through the list and write how you can
make each item easier, less scary and less anxiety-producing.
60 – Write about a time you achieved something despite being very anxious about it. How did you deal with
your anxiety and still make that achievement?
61 – Today’s Top Three: Write about the three emotions you felt most strongly today. What triggered them?
62 – Gratitude Reflection: List five things you are grateful for right now and explain why.
63 – Stress Release: Describe the main source of your stress today and brainstorm three ways to reduce it.
64 – Positive Affirmations: Write down five positive affirmations about yourself. Focus on your strengths
and qualities.
65 – Overcoming Challenges: Reflect on a recent challenge and how you dealt with it. What did you learn
from this experience?
66 – Future Self: Imagine your life five years from now. What do you hope to have achieved?
67 – Letter to Past Self: Write a letter to your younger self. What advice or comfort would you offer?
68 – Emotional Deep Dive: Pick one emotion you’ve been avoiding and explore it in detail. Why do you
feel this way?
69 – Self-Care Strategies: List five self-care activities you enjoy. How do these activities impact your mood
and mental health?
70 – Dream Analysis: Describe a recent dream and explore its possible meanings or connections to your
waking life.
71 – Overcoming Negative Thoughts: Identify a negative thought you’ve had and reframe it into a positive
or neutral one.
72 – Inspiring Quotes: Find a quote that resonates with you today and reflect on why it speaks to you.
73 – Mindfulness Moments: Describe a moment today when you were fully present. What were you doing?
How did it feel?
74 – Relationship Reflections: Think about a significant relationship in your life. What have you learned
from this person?
75 – Goal Setting: Set a small, achievable goal for the week. Why is this goal important to you?
76 – Favorite Memory: Write about your favorite memory. Why does this memory stand out to you?
77 – Forgiveness: Is there someone (including yourself) you need to forgive? Write about your feelings and
the process of forgiveness.
78 – Daily Wins: No matter how small, list three ‘wins’ you had today.
79 – Creative Outlets: What are your creative outlets? How do they help you express and understand your
emotions?
