Journal Prompts For Depression

Writing is and always will be the best solution for helping me cope with depression. I have an extensive list of journal prompts for depression I use for helping me get my thoughts out on to paper quickly.

When I journal, I can organize my thoughts better and helps balance my life. Writing what I think helps get my words out without judgment from others.  

Whatever I want to get off my chest, such as my opinions on what’s happening in my life, from fearful thoughts, anxieties, to whatever troubles me.

Journal Prompts For Depression

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Mental Health Benefits From Journaling

If you are suffering from depression, journaling can have many mental health benefits.  

Journaling is cheap. All you need is some paper, a pen and time to write.

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Journaling can help you:

  • Cope with depression

  • Reduce your stress

  • Manage anxiety

  • Increase your happiness

  • Develop your self-awareness

  • Enhance your creativity

  • Get your emotions out on paper

  • Help you discover your written “voice”

  • Boosts your sense of gratitude

  • Increases emotional intelligence

  • Problem-solving skills

  • Emotionally heal trauma

  • Help you see the positives as well as negatives

  • Reflect on your thoughts

  • Enhance reading skills

  • Provides a sense of calm

  • Keeps you accountable

  • Provides you with solutions

  • An outlet to express yourself

  • Can help put things in perspective

How To Journal

Journaling is therapeutic. Be sure to write in your journal every day by setting just a few minutes aside.

Go to the store and buy some paper and a pen. Keep it on your nightstand and write before you go to bed, or in a backpack and write during lunch. Whenever you can find time to write, do it daily.

Your journal does not have to follow a specific structure, write whatever feels right to you. Do not worry about spelling mistakes or whatever others may think. Especially since no one will see what you write, unless you have a very trusted loved one you want to share with.

Journal Prompts For Depression

  • What quotes inspire you on bad days?

  • What made you happy today?

  • Write what made you depressed and one to three solutions to counter this feeling

  • A problematic situation you overcame in your life

  • Three things that scare you and why do they scare you

  • Three things that you did RIGHT today

  • What inspires you?

  • My greatest qualities are _____

  • This week I am looking forward to _____

  • Write a letter to your teenage self. Tell him/her all the things you wish they knew

  • Write about a person in your life you are grateful for

  • Where do you want to be in 5 years? How will you accomplish your goals?

  • How can you better your mental health?

  • My mental health is a ___ (1-10) 10 being the best. Why is your mental health this number?

  • Pick an inspirational word for the week. Think of ways you can have this feeling every day

  • Write down what triggers your depression. What are some ways to not feel depressed?

  • What makes you feel fulfilled?

  • When is your favorite time of year? Who do you spend it with? What feeling do you get when you are in this place? What things do you do during this time?

  • Describe a situation you helped someone. How did they feel? How did it make you feel to help them?

  • I could meet anyone in the world. Who would it be and why?

  • Who supports you the most? Write them a letter thanking them for always being there for you

  • List 3 things you should be grateful for but are not. Why aren’t you grateful? What emotions do they make you feel?

  • Write a letter to someone who has done something mean to you. How did it make you feel? What did they do? Once complete, forgive them and let the situation go.

  • Most significant learning moment this week

  • Write ten things that always make you feel better when depressed

  • Your most important life lesson so far. How did this lesson affect you? How did you learn this lesson?

  • If I weren’t scared, I would _____

  • My most embarrassing moment is… Why is it embarrassing?

  • My dream career is… Why?

  • How do you want people to remember you?

  • My best character traits are

  • On a scale of 1-10, what is your patience level with others?

  • Create a list of things you need to let go

  • What ten things make you smile?

  • How do you take care of your physical and mental health? List ten things

  • What could you do if you didn’t have depression?

  • Write a letter to your inner critic. Tell him/her everything they don’t know about you

  • Name your ten worst habits and how they affect you

  • What is one day you would want to live over again and again? Why?

  • Write about your most meaningful relationship and why it is so special

  • Name hidden talents no one knows about you

  • What makes you laugh and smile?

  • Great pick me up songs that get you moving

  • How do you feel at the moment?

  • Describe your perfect relationship

  • Describe your worst childhood memories

  • Write down three of your long term goals

  • What achievement have you made this month?

  • Ten things that you can start doing to take care of yourself

  • How do you struggle with your mental health? How can you improve it?

  • I couldn’t imagine living without

  • If my body could talk it would say

  • What is your favorite smell?

  • When you look in the mirror, what do you see?

  • I feel most energized when

  • Name ten songs that make you feel alive and happy

  • Write the words you need to hear

Depression Journal Prompts Takeaway

I hope this list will inspire and help you to write more in your journal and have many positive outcomes.

Sometimes journaling can overwhelm you with emotions and bring up bad memories and cause you to focus too much on your inner experience.

The positives of journaling far outway the negatives and helps your voice to be heard. Journaling is a way to express yourself, manage your stress levels, cope with your depression, and help with symptoms of mental illness.

Your journal is yours, and only yours. Knowing this means you can write whatever you want, without judgment.

Happy journaling, and please let me know other journal prompts for depression that you use.

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