Journal Prompts to Help You Soothe Yourself in Times of Uncertainty

• 1. Write about an event that has made you feel uncertain about something. Describe what happened as precisely as possible. Did it surprise you? Why was it unpredictable?
• 2. Journal about someone who is important to you. Now consider a scenario where you know nothing about your loved one’s future plans. How would you react if you learned about these plans, and what might that reveal about your relationship?
• 3. Record all the ways in which you experience uncertainty every day. Try to record everything that comes into your mind before you decide whether to put it down.
• 4. Reflect on your own life. Have you ever felt like you were living with a constant sense of anxiety or apprehension? Are you aware of those periods at various points in time? Has anyone told you that you seem too worried?
• 5. Write about your goals and aspirations. What are you trying to accomplish today? Think about the kind of people you want to be. What advice would they give you in order to accomplish your goal? Describe the kind of person you aspire to become. 
• 6. Journal about an argument with someone else. Describe the reason(s) behind it as clearly as possible. Then reflect upon its implications and outcome.
• 7. Describe a current dilemma. If you knew what the solution was, you wouldn’t need to worry anymore. Write about a problem that you’ve been thinking about lately. Explain the problems.
• 8. Write about a fear that has haunted you throughout your life.
• 9. List three things you dislike. Describe their negative impact on your life. Then list three things you love more than anything else. Describe their positive influence.
• 10. Select a situation that reminds you of a time when you encountered difficulty. Choose one aspect that gave you confidence. For example, say it was your ability to deal with people, or your interest in studying, or how you cope with stress.
• 11. Make a list of ten things that make you happy. Do any of them remind you of childhood memories? Why do you feel so good when something happens that seems trivial to us now? 
• 12. Select two events that made a significant difference in your life. Was there a time when you experienced extreme happiness, and no matter what difficulties followed, you somehow always felt satisfied? When was this?
• 13. Look up information about something close to your heart. Describe what you discover about the subject. Were you surprised by something new? Did you find that you thought differently based on what you learned?
• 14. Recall a moment in your life when you behaved foolishly. How would you react if you saw yourself again now? Write about these thoughts.
• 15. Read out loud one of your favorite stories from the past. What is the story’s importance to you? Explain why you enjoy reading about the characters’ lives. Describe the details of the plot.
• 16. Write down all that makes you angry. Explain how this anger motivates you. Can you think of a way to express this anger constructively? How could you resolve your frustration?
• 17. Record several words that are meaningful to you. Use these words to create a sentence. Do you agree with your statement about yourself? Could these words inspire you to change in some way?
• 18. In what ways do you try to help other people? List examples of kindness, generosity, compassion, and charity. Think of times when you have shown such behavior.
• 19. Write a letter to yourself. Tell yourself exactly what you want out of life. You should be able to accomplish everything you desired. Explain your reasons. Which steps will you take to achieve those goals?
• 20. Imagine that you are going through a difficult period in your life. Write about what you wish for at this particular time.
• 21. Create a list of five friends who are particularly important to you. Give each person his/her own page. Note the qualities about which both parties are most proud. Does anyone seem unimportant? Explain why you value them so much.
• 22. Select one thing that is special to you. Why does it mean so much to you? What is the meaning of this object to you? Describe its place in your life.
• 23. Describe three characteristics that make someone special to you. For instance, I admire my mother because she is kind, caring, and generous. She always wants me to succeed. She shows me great respect.
• 24. Find an activity that gives you pleasure. It might be learning something, playing sports, listening to music. Discuss whether you need to stop doing it. If not, continue to explore ways to get more pleasure into your life.
• 25. Take a few minutes to reflect upon what has happened over the last 24 hours. Where have you been? Have you seen or heard anything unusual? Describe any interesting occurrences.
• 26. Choose a task that challenges you and write about the process of overcoming a problem as well as your determination to overcome it. Is there a plan for accomplishing the goal? Are there obstacles in your path? What solutions exist?
• 27. Identify a memory that seems significant to you. How did this memory affect you? Describe the feeling associated with recollecting this experience.
• 28. Explore a place where you feel safe and secure. Describe the environment. What activities appear appealing in this setting? Would you prefer to visit this area every day?
• 29. Remember a time when you felt happy. Was this happiness centered on your relationship with others? Describe your attitude toward others at that time.
• 30. What would happen if you were suddenly transported back in time? To whom would you return? How would you act differently? If you had the chance to meet another version of yourself from the past, who would you choose to spend time with?
• 31. How would you describe yourself today? What changes would you like to see? What would you like to change? Why haven’t you changed yet?
• 32. Describe five things you enjoy. What are your main interests? What part of life brings you joy?
• 33. Look around you. What do you notice? Explain. Describe the sounds, sights, odors, etc., that surround you. Who is responsible for creating the atmosphere in your surroundings? Do you have
• 34. Listen closely for a moment. Can you hear anything new? What do you think it could be? Let’s listen together.
• 35. Think about a time when you experienced a sense of peace and well-being. Describe how you felt. What brought about this state of tranquility?
• 36. Take some time to think about the future — what you hope will happen, what you fear may occur, etc. Decide what you can do about these issues. If they’re beyond your control, accept them.
• 37. Recall a time when you were sad. Describe your mood. Did you try to understand why you felt that way? Were you able to find reasons to explain your feelings?
• 38. Think about a time you felt very excited. Describe your emotions. Tell us about the person who was present during that event. Why was he or she important?
• 39. Imagine a time in your lifetime when you will remember only positive experiences. Which ones come immediately to mind? Write down the events of those memories.
• 40. Recall a time when anger overwhelmed you. Give voice to your frustration. Analyze the causes of your emotional reaction. How might the situation have appeared different to you then?
• 41. What aspects of your personality make you unique and special? Describe three characteristics of your personal style. Which one resonates most deeply within you?
• 42. Think about a time in the future when you’ll look back on this moment and wonder whether you handled your problems successfully. What will you say about your success or failure?
• 43. Consider several people whose influence has been helpful to you. Are any of their traits similar to yours? How so? What do they contribute to your life?
• 44. Think carefully about a time when you made a mistake. What went through your mind as you realized your error? How did you react? What actions did you take to correct your behavior?
• 45. What steps can you take to improve your ability to cope more effectively with everyday challenges? What would you need to overcome in order to succeed?
• 46. What qualities do you value most highly in others? List those you admire, respect, envy, dislike, or fear. For each quality you’ve listed, write down the reasons why you like or dislike that characteristic.
• 47. What makes your heart sing? What makes you smile? What evokes energy and creative insight in you? What gives you pleasure? Which physical sensations affect your mood?
• 48. What does love mean to you? What values do you place on relationships with people of all ages? Which relationship(s) are closest to your heart? Why?
• 49. Write about an experience where you failed to act appropriately. What thoughts and feelings ran through your mind at the time? Was there a reason for your inaction? Or was it just plain dumb luck?
• 50. Think about times when you’ve given generously to someone else. Describe the experience. Was it easy or hard? Were you pleased with yourself?
• 51. Look out into the distance. From where would you see the horizon? Whose image is reflected in its steadiness? What is its depth compared with that of the sky?
• 52. Recall a time when a loved one held a particularly meaningful position in your life. What was his or her role? Do you still feel close to the individual? Explain why.
• 53. How many people know you well? Which ones? Is anyone’s opinion more significant than another’s? Who cares about you the most? Why?
• 54. What words would best describe you? How do you want to be described by others? What would please you?
• 55. When you reflect upon the past, how much time passes before you return to the present? Where is the present located relative to the past and future?
• 56. Now imagine that everything you thought about yesterday — including the words you used — were erased from your memory forever. Would you regret not having lived differently?
• 57. Imagine that you could alter your own brain chemistry. Could you change your emotions, your behavior, and your level of optimism? If yes, how would you go about doing so?
• 58. At what point during the day would you like to stop eating? Why?
• 59. Can you describe a time when you acted selfishly? Did you care about the effect of your behavior on others? Explain.
• 60. What are some of your greatest strengths? What could you accomplish if you didn’t waste any resources on weakness?
• 61. Can you recall a time when you behaved courageously? Try to remember specific details and events. Why did you behave the way you did?
• 62. What traits make you special? Which characteristics do you possess that no one else has? Why is everyone impressed by them?
• 63. What kind of person do you consider yourself to be? Does your personality fit your identity? Why or why not?
• 64. In which areas of your life have you become more competent over time? What changes made this possible? How can you improve on these new skills?
• 65. What makes you angry? What causes you to lose control? Why do you sometimes snap at others?

Conclusion

I hope that these journal prompts have helped you to cope with uncertain times, as well as reducing your stress levels in times of uncertainty.

You deserve a beautiful life, and when you take care of your mental health properly, you will live fully, joyfully, and peacefully.

Happy journaling!