Mental Health Journal

Feeling anxious? Depressed? Angry for no reason (or every reason)? Welcome to your new favorite coping tool: guided journaling. Whether you're trying to figure out who you are, untangle trauma, or just scream into the void with a pen, we’ve got prompts for that.

This free, printable collection includes evidence-based journaling prompts for:

• Depression
   
• Anxiety
   
• Anger
   
• Low Self-Esteem
   
• Trauma
   
• Substance Abuse
   
• Identity & Self-Discovery
   

These aren't your grandma’s “What are you grateful for?” journal prompts. This is real-talk mental health support—grounded in psychology, but with zero pressure and zero judgment. Download, write it out, heal a little.

These prompts help identify thought patterns, build awareness, and activate positive behaviors.

1. What thoughts do I find myself repeating when I feel low? Are they facts or interpretations?
    
2. What is one small thing I accomplished today, even if it felt hard?
    
3. What used to bring me joy? How might I reintroduce a small piece of that into my life?
    
4. When I imagine a future version of me who feels better, what is different?
    
5. What does my inner critic say, and how would a compassionate friend respond?
    
6. When do I feel most like myself? What can I do to feel that way more often?
    
7. What parts of me are still fighting, even when things feel hopeless?
    
8. Write a letter from your depression to you. Now write a response back.
    

These prompts promote emotional regulation, cognitive restructuring, and grounded self-reflection.

1. What am I afraid will happen? What’s the evidence for and against that outcome?
    
2. What physical sensations tell me I’m anxious? Can I name them without judgment?
    
3. What would I say to a friend who was feeling the way I am right now?
    
4. What situations trigger my anxiety most often? Is there a pattern?
    
5. What parts of the situation are in my control, and what are not?
    
6. What’s the worst-case scenario? What’s the best? What’s most likely?
    
7. What safety behaviors do I use, and do they actually help long term?
    
8. If I could press pause on this anxious thought, what would I notice in my body and environment?
    

These help identify underlying emotions, increase self-awareness, and promote non-reactivity.

1. What was the trigger for my anger today? What did it really touch in me?
    
2. What is the anger protecting me from feeling (e.g., shame, fear, sadness)?
    
3. When did I learn how to express or suppress anger? What messages did I receive about it?
    
4. What does my anger want to say? Can I give it a voice in a safe way?
    
5. Who or what do I feel is violating my boundaries? What boundaries do I need to reinforce?
    
6. What do I need that I’m not getting? Can I ask for it directly?
    
7. When I express anger, what do I hope will happen? What actually happens?
    
8. Write a letter to someone you're angry at (you don’t need to send it). What comes up?
    

These help uncover internalized beliefs and foster self-compassion and identity re-building.

1. What are 5 things I’ve done that required courage or strength?
    
2. Where did I learn to believe I wasn't enough? Is that source trustworthy?
    
3. How would I describe myself to someone who loves me?
    
4. What strengths do others see in me that I might minimize or deny?
    
5. What am I proud of, even if it seems small?
    
6. What parts of me have I hidden to feel accepted? What might it be like to show them?
    
7. Write a letter to your younger self, reminding them of their worth.
    
8. What limiting beliefs about myself am I ready to challenge?

Trauma-sensitive prompts must be grounded in safety and choice. These are designed to help process while staying regulated.

1. What helped me survive my hardest moments? What does that say about me?
    
2. When I feel triggered, what happens in my body? How can I soothe it?
    
3. What do I wish someone had said to me back then?
    
4. How do I protect myself now, and which of those methods still serve me?
    
5. What does safety mean to me? How do I know when I feel safe?
    
6. Who do I feel like I have to be to stay safe? Who am I when I feel truly free?
    
7. What boundaries do I have the right to set today?
    
8. Write a dialogue between the part of you that is still in pain and the part that wants to heal.