40 Journal Prompts For Mental Health

A blue journal and silver pen. The photo is for a blog post on journal prompts for mental health.

Y’all know that I am a huge advocate for journaling for mental health. Writing what you are feeling, and what is on your mind is therapeutic. Journaling has helped my mental health drastically after it was recommended by my therapist. I have seen how much I have grown since starting my mental health journey and even learned a few things about myself. But sometimes, I get writer’s block, and I know I am not the only one dealing with it. That is why I wanted to share 40 journal prompts for mental health specifically for depression and anxiety.

Sometimes writing what you are feeling is hard. I totally get it. During my depression periods, I struggle to write down what I am feeling, and sometimes it is hard to describe what I am feeling. And if you are starting your journaling journey, these prompts are great to start evaluating yourself.

Before I give you the prompts, I want to remind you that I am not a professional, nor will journaling cure your depression and anxiety. Journaling has helped me in the past few years, and I know journaling is a great tool. Using a journal can help release negative thoughts and feelings, uncover triggers, find patterns for your triggers, and figure out things.

So here are 40 journal prompts for mental health, and a great start and continuation for your journaling journey.

Depression

  1. What are 5 things I achieved today?
  2. What are 3-5 things I love about myself?
  3. What is my greatest achievement so far?
  4. What is something that always makes me laugh?
  5. List a trigger and how I dealt with it.
  6. List my current goals and how I can obtain them.
  7. What made me happy today? Why?
  8. When is the last time I did something nice for myself?
  9. Make a list of what I am grateful for today.
  10. What does my dream life look like?
  11. What is causing me stress? How can I help remove this stress?
  12. Dump all my worries for the day/week.
  13. Who are my greatest supporters, and how have they supported me?
  14. Write about something I am looking forward to in the next upcoming weeks/months/year.
  15. What self-care activities help me? How do they help me?
  16. What can I do today to make myself feel better tomorrow?
  17. What would I like someone to tell me right now?
  18. Write about a difficult time in my life and the lessons it has taught me.
  19. How am I feeling today?
  20. What brings a smile to my face?

Anxiety

  1. What is causing my anxiety right now? Why?
  2. What evidence do I have to disprove my anxiety?
  3. List some affirmations for my anxiety.
  4. List times when your anxiety was proven wrong.
  5. What strategies have I tried and work to help my anxiety?
  6. Dump all my worries for the day/week.
  7. When was the last time I overcame my anxiety?
  8. When did I feel relaxed last?
  9. Make a game plan for one anxiety trigger.
  10. How can my physical health help my anxiety? Drink less coffee? Sleep more?
  11. Why am I so hard on myself?
  12. What makes me feel better about myself?
  13. What would happen if I stopped worrying about ____?
  14. What are my wins today?
  15. How do I know I have anxiety? Physical, mental, and emotional symptoms.
  16. How does my anxiety affect my day-to-day?
  17. What bad habits are causing my anxiety to worsen?
  18. Please list all of your coping strategies and rate them starting from the most helpful.
  19. What self-care activities help my anxiety?
  20. What can you do today to help your future anxiety?

I hope these 40 journal prompts can help your mental health. I have used these journal prompts for my own mental health evaluation, and it has helped greatly. And please remember that journaling isn’t a cure for depression or anxiety, and if things get worse, please seek professional help.

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