57 Journal Prompts For Healing And Overcoming Tough Moments

Journaling Prompts to Help You Heal From Painful Experience and Difficult Emotions

1. Write About What Helped You Heal From Your Past Trauma

If you have been in unhealthy past relationships or had an abusive childhood, you may find it helpful to look back at what helped you heal from these experiences.

It may be difficult to think about why you were able to move forward when others around you did not. However, understanding how you healed from past trauma is key to moving forward with your own path in life.

2. Create A List Of All The Things You Are Grateful For

When you are feeling overwhelmed by all the things going wrong in your life, take some time to focus on all the things you are grateful for.

When you reflect on gratitude, you tend to notice more positives than negatives in your life. Noticing the positives makes you happier, healthier, and calmer.

3. Think About How Much You Have Grown As An Individual Since Being Diagnosed With Depression And Anxiety

Depression and anxiety often lead people to believe they are alone in their struggles. But, it turns out that most people who struggle with mental illness also struggle with physical ailments such as heart disease, diabetes, high blood pressure, and obesity.

These illnesses affect your emotional state and make you feel worse.

4. Look At Some Positive Changes You Have Made In Your Life

When you are struggling with depression or anxiety, it can seem like everything you try fails. But, if you keep pushing forward, eventually something good will happen.

Take some time to focus on one positive change you have made since you started therapy. Then, share it with someone else who could benefit from seeing this success.

5. Reflect On The Biggest Challenge That You Still Face

Are there any negative habits that still run rampant in your life? If so, reflect on the biggest challenge you still face in dealing with those problems.

By thinking about the challenges you are facing now, you can work toward overcoming them.

6. Write About Your Future Plans

After you think about all the obstacles you have faced and overcome over the years, consider where you want to go next.

Consider where you want to live, what you want to do, and who you want to spend your time with. Writing about your future plans helps create a sense of direction and purpose.

7. Write About Something That Makes You Happy

Taking the time to appreciate the happy moments in your life is incredibly important. Sometimes happiness might come unexpectedly.

So, don’t wait for a great mood before writing down some words of appreciation. Instead, catch the moment when it happens and capture it forever on paper!

8. Make A Wish List

Sometimes, our lives become unbalanced because we are focusing too much on the bad stuff happening around us.

To get a fresh perspective, see what you would love to accomplish in the months ahead. Make a wish list of goals you would like to achieve during your recovery from depression and anxiety.

9. Think About What Is Most Important To You Right Now

If you are depressed or anxious, chances are you aren’t living fully right now. There is no reason that you should settle for anything less than your best self.

So, when you are feeling low, take some time to figure out what truly matters. Thinking about what is most important to you can help increase your motivation and provide a sense of purpose.

10. Talk To Someone Who Has Been Where You Are

The hardest thing about being diagnosed with an emotional disorder is isolation. Talking to someone who has been through similar experiences can be extremely helpful.

After all, they know what it feels like to deal with the ups and downs of life. Having support from someone who knows how hard it is to recover from these disorders can be a huge boost.

11. Journal About How You Feel Right Now

Keeping a journal can be very powerful tool for recovering from depression and anxiety. It doesn’t matter if you write about feelings and emotions every day (you probably won’t).

Just taking a few minutes each day to write about how you feel can help you sort things out inside. When you begin to understand yourself better, you may find ways to improve your overall well-being.

12. Write About An Experiencing A Positive Moment In Time

When depression sets in, it becomes impossible to remember positive things. But, by remembering the positive times in your life, you can build momentum toward healing.

One way to ensure that you recall good memories is to focus on the small pleasures in your daily routine. Take the time to enjoy even the smallest things.

13. Write About What Healing Means To You

Recovery takes time. So, while you are trying to heal, don’t rush the process. Keep writing and sharing your thoughts with others. And as you begin to experience improvement, keep thinking about what it means to you to be healed.

14. Think Of Your Goals As A Way To Improve Yourself

Have you ever heard the saying “You have to do what you want to do?” Well, that applies here. If you want to heal from depression and anxiety, then you have to make changes in your life. So, start creating new goals and dreams for yourself. This will help you move forward with your healing journey.

15. Discover The Things That Bring You Joy

Depression and anxiety often disrupt our ability to experience joy. However, there are many other things that bring us joy.

These include spending time with family and friends, making art, going for walks, exercise, etc. Try to spend more time doing activities that bring you pleasure so that you can feel happier.

16. Write About The Legacy That You Want To Leave Behind

One of the greatest gifts we can give ourselves during our recovery journey is to leave a legacy behind.

By leaving something beautiful behind, we are able to create change in the world around us. We can also inspire those who are suffering from mental health issues.

17. Journal About Things That Make You Happy

If you suffer from depression or anxiety, chances are that you aren’t always happy. However, there are some things that make you happy. Maybe you love reading books or watching movies.

Or maybe you simply enjoy a nice cup of tea. Whatever brings you happiness, record these moments in your journal.

18. Journal About Your Past Struggles With Depression

Sometimes, when we struggle with depression, we tend to think about past events that caused us pain. If this happens to you, try looking at them differently.

Instead of focusing on the negative aspects, look for the lessons that were learned.

19. Journal About Your Plans For Recovery

Keep a list of goals in mind as you begin to heal from depression. Listing specific things that you want to accomplish helps motivate you throughout your recovery process.

Plus, having a plan makes it easier to stay focused on your ultimate goal: getting well!

20. Journal About What Helps You Relieve Symptoms Of Anxiety

Learning how to cope with symptoms of anxiety is important because you never know where they might pop up.

Some of the most common ways people relieve anxiety are by exercising, eating healthy foods, taking deep breaths, listening to music, meditating, talking to family members and/or friends, and praying.

21. Journal About How You Are Making Changes In Your Life

Making changes isn’t easy. It requires commitment. However, if you are determined, you will succeed. Start slowly by changing one thing at a time.

For example, instead of starting an all-out fitness program, first work out for 10 minutes each day. After you complete one week, increase your workout to 20 minutes per session. Soon after, make it 30 minutes.

22. Journal About What You Have Learned From Others Who Suffered From Mental Health Issues

Mental health issues are not contagious. Therefore, it does not matter whether someone else suffers from depression or anxiety.

Unfortunately, some people mistakenly assume that others must be depressed or anxious just based on their behavior.

23. Journal About Why You Need A Change

If you are struggling with depression or anxiety, chances may be that nothing has changed since last year. When this occurs, write down why you need a change.

Perhaps you need a better job. Or perhaps you should find a different therapist. Regardless of the reason, knowing why you need a change can help get you moving towards a brighter future.

24. Journal About Your Feelings And Thoughts

When we are feeling depressed and anxious, it’s hard to think clearly. However, writing down our feelings and thoughts can help us understand ourselves more.

By doing so, we can start to determine what needs to change in order to feel happier.

25. Journal About The Things That Make You Smile

There are many reasons to smile. For instance, you could laugh with your loved ones, watch a funny movie, go hiking, eat a delicious meal, take a trip to Disneyland, or even receive flowers. Simply by smiling, you reveal joy within yourself.

26. Journal About Memories That Bring Happiness To You

Memories are powerful triggers that can bring back emotional states such as sadness and fear. However, if you have experienced trauma, you probably have memories that trigger intense positive emotions.

Write down any memories that bring happiness and relief. This exercise can help you discover new strategies for coping with negative emotions.

27. Journal About What Makes You Happy

This is a simple exercise that can provide you with valuable information about yourself and your life. Instead of asking “What brings me happiness?” ask yourself “What brings me joy?”

Then, write down everything you enjoy. Next, include activities you would like to add into your daily routine. Finally, consider which activities create the best memories.

28. Journal About Where You Want To Be With Your Life

It is normal to have dreams. However, sometimes these dreams seem impossible. If you suffer from depression, it may be difficult to achieve your ultimate dream.

Do not allow this to stop you. Instead, write down your hopes, wishes, goals, and desires. Use journal prompts to help you stay motivated.

29. Journal About Your Fears

We all experience fears. Some fears are healthy. However, when they become too overwhelming, it doesn’t mean that you should give up. In fact, there are several ways to overcome fears.

One way is through journaling. Writing down your fears can help you gain insight into them. Asking questions such as: “Why do I have this fear?” or “How did my fear develop?” can help you learn how to cope with your fears.

30. Journal About The Person You Wish To Become

Many people who struggle with depression believe that their lives are horrible. They don’t see themselves living happily ever after because they lack hope.

Although it might sound unrealistic at first, developing a vision board can help you realize that you deserve a happy life.

You can use journal prompts to help you focus on reaching your goal. For example, you could make notes about your ideal lifestyle, hobbies, education, relationships, career, etc.

31. Journal About Your Feelings And Thoughts Of Others

Depression often causes people to dislike others. Therefore, it can be helpful to practice gratitude. Write down three things you appreciate about other people.

Also, try to remember the good things that happen during the day. Doing so will improve your mood by reminding you that you are blessed.

32. Journal About Your Dreams

Dreams can be tricky. We often keep secrets to ourselves. However, it is okay to share your dreams with someone close to you.

Furthermore, journaling about your dreams can help you come closer to achieving them. It can also help you get rid of nightmares and anxieties about success.

33. Journal About Your Values

Sometimes we feel that our values aren’t important. However, keeping track of what matters most to us can be beneficial in many aspects of our lives.

For instance, writing about your personal beliefs can help you realize whether those beliefs affect your decisions. Additionally, knowing your own value system can boost self-esteem.

34. Journal About Why Things Happen To You

Depressed people tend to blame others for what happens to them. However, if you want to live healthily, you need to understand why events occur.

When you start blaming others, you are putting the responsibility for your problems onto someone else. Instead, ask yourself: “why does this event happen to me?” Then, find out what you can change in order to prevent future occurrences.

35. Journal About What Helps You During Depression

Depression makes us feel sad, hopeless, guilty, angry, and frustrated. No matter how hard you try, negative feelings won’t go away. Fortunately, certain activities can help lift your spirits. For example, exercise helps relieve stress and anxiety.

In addition, it raises levels of serotonin, which can boost happiness. Another effective activity is listening to music. Studies show that music therapy can reduce symptoms of depression. Try to incorporate these tips into your daily routine.

36. Journal About How You Can Help Yourself

When you are feeling depressed, chances are you are thinking about how others can benefit from your situation.

However, there are ways that you can assist others as well, such as volunteering or donating money to charity. Besides helping others, journaling will allow you to express your thoughts about how you can help yourself.

37. Journal About The Ways That You Are Grateful For Life

We sometimes overlook the small things in life because we have too much going on. Unfortunately, when we do this, we miss out on some of the best moments.

By paying attention to everything around you, you will notice more opportunities than usual. Every time you take advantage of an opportunity, write about it in your journal. This way, you will become more grateful for every single thing in life.

38. Journal About Happiness

Although happiness isn’t always easy to find, it’s possible to make a big difference in your mood by changing your perspective.

If you focus on all the positive things happening in your life, you’ll be happier overall. Write down five things that make you happy, and reflect on one each day.

39. Journal About Your Health

Many people think that they don’t have enough energy to work out. However, being physically active doesn’t mean you have to spend hours at the gym.

There are other ways to stay healthy, including eating right and getting enough sleep. Writing about your fitness goals can motivate you to reach them.

40. Journal About A New Beginning

Many people suffer from fear of failing, which causes them to procrastinate until their goal seems impossible.

Facing your fears head-on is not only healthier, but it also provides the confidence needed to get started. Start with a simple task and then gradually build up your courage.

41. Write About The Future You Want To See

When you’re feeling blue, it’s natural to think about the past rather than about the future. But, when you put your mind to planning for a brighter future, you can improve your outlook and increase your happiness. Make a list of three dreams that you would like to achieve in the next year.

Spend 10 minutes writing about how you intend to accomplish each dream.

42. Write About What Changes You Would Like To See In People And Places

Depression often manifests itself through anger toward others. Instead of allowing your negativity to control your emotions, let it flow outward so that you can move forward.

As you explore what changes could occur in the world if people were kinder and less selfish, you may discover something that you want to change in your own life. Use your journal to share your opinions.

43. Write About How You Feel About Yourself

If you haven’t been treating yourself well lately, it’s probably time to start doing better. Take care of yourself by taking steps to look after your mental health.

It might seem difficult to keep track of all your needs, but you should try to do so anyway. Each week, write down three things that helped you feel good about yourself.

44. Journal About Your Relationships

You’re human. We’ve all made mistakes along our path. When you realize that there was a mistake, acknowledge it. Then learn from your misstep.

Don’t dwell on your failures or mistakes; use them as learning tools. Reflect on how you handled the incident, and if you need to make any adjustments in the future.

45. Write About Your Needs

Sometimes we fail to recognize our own needs because we’re just too busy trying to meet everyone else’s needs.

If you’re feeling overwhelmed or stressed, take some time away from everything and simply listen to yourself. Ask yourself what you really need. Often, you will surprise yourself.

46. Write About The Things You Don’t Tolerate

One way to overcome depression is to identify the traits that cause you stress and discomfort. Once you know where these negative feelings come from, you’ll be able to find ways to eliminate them.

For example, if you hate criticism, learn to love feedback.

47. Write About What Helps You Live Happier

Some people are naturally happier than others. Research shows that people who score high on measures of positive thinking tend to be more successful.

So, ask yourself: Is there anything I can do to become happier? If possible, try to change one aspect of your situation every day. Focus on changing the one thing that makes you unhappy.

48. Write About What Makes You Happy

What gives you joy, peace, and contentment? Try to understand what those things actually are. Think about what makes you happy and describe it in words.

You might say, “I’m happiest when I am with my family.” This type of statement tells us that being around loved ones brings you happiness.

49. Write About Your Favorite Activities

It’s not always easy to schedule enough free time to enjoy activities that bring pleasure and meaning into your life. However, it doesn’t have to be hard.

Start by listing three activities that give you pleasure and help you relax. Next, consider adding other activities that you’d like to include.

50. Write About Your Best Friends

Friends are important to happiness. They give us emotional support, they provide fun social opportunities, and they act as role models for behavior.

One way friends can improve their relationships with each other is to share successes and offer encouragement. Make sure that you spend quality time with your best friend(s).

51. Write About Something That Sends Joy Through You

In moments of doubt, sadness, anger, confusion, or anxiety, it can be hard to remember that something good exists. But it does!

There’s always someone out there who loves you, cares about you, wants you to succeed, and wishes only the best. Write down five people (or animals) that send you joy.

52. Journal About Uncomfortable Emotions

Often, we think that emotions like guilt, shame, regret, fear, and insecurity are unpleasant. But they also have benefits—they motivate us to do better next time.

By acknowledging and accepting uncomfortable emotions, you can begin to break old patterns.

53. Journal About Fears

Do you ever feel afraid of what might happen in the future? Do you worry about making mistakes or failing to live up to expectations? If so, write about your fears.

Describe them in detail. It may even help you to read about similar events and situations in novels, movies, or plays. Remember, writing helps you focus your thoughts and reduce anxiety.

54. Journal About Love

As we get older, many people lose touch with the true meaning of the word love. We often confuse friendship with love, or romantic love with true affection.

True intimacy, on the other hand, develops over a long period of time and is based on mutual respect. In any case, if you’re looking for ways to deepen the connection between you and your significant other, journaling could be helpful.

55. Journal About Life Goals

Life goals are very personal. Everyone has different dreams, desires, hopes, and ambitions. Although some people work toward achieving specific goals, others set broad, vague objectives.

Either approach will likely lead to success and fulfillment.

56. Journal About Personal Strengths

We all know that our strengths make us unique individuals. Most of us are proud of our strengths because they allow us to pursue our interests, express ourselves, and contribute to society.

When you’re feeling discouraged or uncertain about how to proceed, write down one strength that makes you happy.

57. Journal About Self-Improvement

Many people want to become more successful at school, work, sports, hobbies, family, and community. If you’re ready to tackle new challenges, choose an area where you’d like to grow.

Think about the steps you’ll need to take, then create a timeline for your progress.

Final Thoughts

I hope that these healing journal prompts can help you cope with any traumatic experience and painful emotions in your daily life.

Best of luck!