Writing has always been one of the main tools I use to cope with my anxiety and depression. When there’s just too much garbage in my head or I just feel like shit I can usually sort it out by It can help you clear your thoughts and process your feelings. Take a crack at it and see if it makes you feel better. Here are some journal prompts for depression and anxiety to get you started. If you’re looking for other mental health resources be sure to check out my other posts about depression and check out my mental health podcast on Podban or iTunes.
Grab the free mental health journal below
Mental Health Benefits From Journaling
Journaling offers tons of benefits for your mental health. If you are struggling with depression and anxiety adding a journaling practice can help you start feeling better. This is a cheap and easy practice that is great for your mental health and easily be added to your daily routine. If you’re struggling with depression and anxiety I really recommend that you give it a shot. Here are some of the mental health benefits from journaling.
- Less stress overall
- Increased happiness
- More likely to achieve goals
- Increased emotional intelligence
- Developing self-awareness
- Better memory
- Ability to emotionally heal tauma
- More problem-solving skills
- Able to get clarity in confusing situations
Starting a Journal Practice
To get the full mental health benefits of journaling you should try to start a daily journal practice. Try to add it into your morning or evening practice so you can start to make it a habit. Picking a specific time of day that you’re going to do your journaling will help you get it done every day. The more you do it the easier the practice will be to maintain. I like to do 30-day challenges to help me develop new habits. Right now I am doing one with alcohol. I find that 30 days is an achievable amount of time but it is still enough time that I can see the results and be motivated to continue the practice.
- Write about a difficult time in your life that you overcame
- Describe how you want your life to look in 5, 10 and 20 years
- What are the three things that scare you the most and why?
- Name five moments when you were ecstatically happy
- What are three things you can do to help your mental health?
- When times get tough I want to remember that _______
- My greatest qualities are ________
- 10 things I feel thankful for are __________
- Right now my greatest challenge is ________
- This week I am looking forward to these three things _________
- On a scale of 1-10 my mental health is at a _____ because
- If I could meet anyone in the world I would like to meet _____ because
- Describe a situation where everything worked out for you
- Who has been your biggest supporter? Write that person a thank you letter
- Today my victories were:
- What was your biggest learning moment this week?
- Write a thank you letter to your body
- If you could go anywhere in the world where would you go and why?
- Describe your biggest accomplishment and why it means so much to you
- No matter how terrible my day is these ten things can always make me feel better:
- The biggest lessons I’ve learned from anxiety are:
- If I didn’t have depression I would have never learned________________
- If I didn’t have any fear I would ________________
- What was your biggest failure and what did you learn from it?
- What do you wish most people knew about you and why?
- What was your most embarrassing moment and why?
- A fear I would like to overcome is ________. I can do these things to start overcoming it:
- If you could change anything about yourself what would it be and why?
- Describe your happiest and saddest childhood memories
- If I could have any career I would be a __________ because:
- What was the last thing that made you feel deeply frustrated?
- How do you want to be remembered?
- Describe a time when you had to make a really hard choice
- What would your life be like if you didn’t have (depression, anxiety, etc)?
- What is a trait that you admire most in others? In what ways do you see that trait in yourself
- Name ten things you can start doing to take care of yourself?
- What are your ten worst habits and how do they impact your life?
- Describe a time when you sabotaged a good situation for yourself. Explore why you did that
- What would unconditional love look like for you? What would it feel like?
- If you had to pick one day to relive over and over for the rest of your life what would it be and why?
- Describe your perfect relationship
- How would you describe yourself to a stranger?
- What are your ten best talents?
- What was the best compliment you ever received?
- What is the most unique thing about you? Do you like to hide it or let it show?
- If you knew this was your last day on earth what would you do?
- Name ten songs that make you feel pumped
- If you could achieve anything in your life what would it be?
- What friendship that you’ve had was the most meaningful?
I hope you found these journal prompts for depression and anxiety useful. I usually keep this list by my bed and I’ll use a couple of the prompts and write in my journal each night. On nights when I don’t feel like I have anything to write about I find the prompts really helpful. I hope you found this helpful 🙂 You can also check out my post on how to feel confident when you have anxiety and things to do when you can’t afford therapy.
I am not a licensed therapist or mental health professional. If you are suffering from a major disorder and need treatment please seek the help of a professional. If you need help finding a mental health care provider call 1-800-662-HELP (4357) or visit BetterHelp to talk to a certified therapist online at an affordable price. You can download a free printable list of hotlines here and join the free mental health support group on Facebook here. This post contains affiliate links, you can read my full disclosure policy here.
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