The Power of Journaling: Prompts to Support Your Mental Health
When life feels overwhelming, writing things down can help. Journaling is a simple, yet powerful, tool you can use to take care of your mental health. It gives you a private space to write out your thoughts, acknowledge your emotions, and connect with how you’re really feeling (Mills, 2024-present).
You don’t need a fancy journal and you don’t have to be a “writer” for journaling to help your mental health (Mills, 2024-present). Even just taking two to five minutes once a week to write a few sentences can make a positive difference.
Journaling has been shown to (Mills, 2024-present):
Reduce stress and anxiety
Help you acknowledge and express emotions
Improves mood and self-esteem
Builds healthier thinking patterns
How to Start Journaling (Mills, 2024-present):
Pick a quiet moment in your day - even just a few minutes
Write whatever comes to mind - no judgment or editing
Try using a prompt if you feel stuck - see examples of prompts below
Journaling Prompts to Try: Simple Questions to Check-in With Yourself
When You Feel Anxious:
What’s worrying me right now?
What’s one thing I can do to feel safer or calmer?
What would I tell a friend in my situation?
When You Feel Sad:
How can I be kinder to myself today?
What am I doing well, even if it feels small?
What’s one small win I’ve had recently?
When You Feel Overwhelmed:
What’s taking up space in my mind?
What can I let go of today?
What’s one small step I can take, or one small task I can cross off my to-do list?
Journaling is a Practice, You Don’t Have to be Perfect (Mills, 2024-present):
You don’t have to journal every day. You don’t have to write “the right thing.”
What matters most is showing up for yourself - one small journal entry at a time.
We’re Here to Help
Sometimes, journaling can bring up big emotions or painful memories - and that’s okay. You don’t have to deal with it alone. Our therapists are here to help you make sense of your thoughts and support your healing. Whether you’re dealing with anxiety, burnout, trauma, or relationship challenges, we’re here to walk alongside you. Take the first step in your healing journey by reaching out to schedule a consultation today.
References
Mills, K. I. (Host). (2024-present). Speaking of Psychology [Audio podcast]. American
Psychological Association. https://www.apa.org/news/podcasts/speaking-of-psychology/expressive-writing