best 20 journal prompts for anxiety and depression

Posted February 16, 2019

Best 20 Journal Prompts

The best 20 journal prompts for anxiety and depression are helpful addition to the bullet journal or your regular journal. It can be a great way to help keep you focused, give you perspective when you start to feel anxious or depressed.

Writing can be an effective way to therapeutically manage your anxiety and depression. It is not a substitute for clinical or professional therapy though. It can be utilized in conjunction with proper therapy or counselling. When you take time for yourself to slow down and spend a little time writing out your thoughts, your mood may really improve but again it has to be a regular practice to work.

Create Your Own Journal

You may want to start a binder or journal with your journal prompts to help get you started and to help you to work through moments when your brain starts acting up.

Refer to these different prompts below when you may need some extra help finding the positive in your situation. Some of the other prompts can help reframe the negative thinking and to encourage finding a more happy perspective. Another journal that you may find helpful is our Gratitude Journal.

The following are some ways to begin your journal. You may want to only pick 1 or 2 of these journal prompts to start so that you don’t become overwhelmed.

20 Journal Prompts

What 20 things make you smile?
Write about what you love about life?
When things seem tough. I want to remember ____________________________.
What is something difficult that you remember overcoming?
What are some of the kindest things that you can do for yourself? When you’re in pain emotionally or physically?
Write about your victories this week? Things you want to accomplish to week? This month? This year?
What do you think your life would be like if you didn’t have anxiety or depression?
What positive changes have you made or experienced in your life in the past year?
Write the words that you need to hear.
What does your best day look like? How could you have more of these?
What would you like to be remembered for in your life?
Write about one thing that you look forward to every day.
Create and build a list of your favourite 15 songs that help change your mood for the positive and make you feel happy.
Write about 5 of your best talents.
List three things that you would do if you weren’t afraid.
What are 5 things that would make you feel better when your having a difficult time?
Write about 10 things that you’re thankful for at home? at work? in your personal life?
Write about 1 thing that triggers anxiety and depression and write about a few things that you can do to challenge this trigger.
What is your favourite memory?
Write about something that you forgive yourself for?

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