Journaling is one of the best and most simple ways of improving your mental well-being and self-awareness. Journaling is a great activity to take up and a therapeutic outlet. Today we are going to look at the best ways to use journaling and explore 30 journaling prompts for mental health and self discovery.

How Journaling Helps with Mental Health

There are so many amazing benefits of journaling, and a huge one is the impact it has on mental health. By taking the time out each day for yourself, you begin to notice and understand triggers and patterns in your activity. It can also help you emotionally regulate yourself because you start to notice what makes you feel good vs what makes you feel bad. Journaling can also help process traumas and anxiety, although professional guidance is always recommended in addition to journaling if you are having serious issues.

What is Self-Discovery Through Journaling?

Often we don’t set enough time for ourselves and are always distracted by something. When we take time to journal, we can start exploring our beliefs and values. This can give us greater depth on our self-identity. By doing this we gain clarity on goals and can figure out our life direction by becoming more intentional with our daily habits and how we spend our time.

How to Use Journaling Prompts Effectively

If you’ve never journaled before, here’s a few starting points to get you going. Remember there’s no right or wrong answers and no one is there to judge what you write—so make your journaling as honest and vulnerable as possible. The more honest you are with yourself, the better your results will be. Take your time to answer each question. You may have never thought about the answers to some of the questions before, and if you really struggle with a particular question, skip it and try it in a few days’ time when you’ve built up some confidence in your journaling habit. While it’s important to take your time, don’t let perfectionism stop you from building this habit. Spelling and grammar don’t need to be perfect—just get the words written down. You can use a timer if needed to make sure you focus on getting through the questions.

30 Journaling Prompts for Mental Health and Self-Discovery

Emotional Awareness Journal Prompts

These prompts help you gain clarity on your self-identity. Looking at who you are right now and who you want to become.

How do I feel right now? Why might I be feeling this way?

What emotions have I been avoiding lately, and why?

What usually lifts my mood when I’m feeling low?

When was the last time I truly felt at peace?

What does happiness look and feel like for me?

How do I usually react to strong emotions like anger or sadness?

Anxiety & Stress Journal Prompts

These prompts help you relieve the stress and anxiety in your life by uncovering triggers and finding what habits bring you back to peace.

What triggers my anxiety the most?

What helps me feel calm and grounded during stressful times?

What are 5 small things I can do this week to reduce stress?

How does my body feel when I’m anxious vs. when I’m relaxed?

What’s one worry I can let go of today?

What is something I’ve overcome that once felt impossible?

Self-Love & Confidence Prompts

Self-love and confidence is so important. These prompts will help you figure out when you feel the most confident and how you can create that feeling over and over again. 

What are 3 things I love about myself right now?

When do I feel the most confident and why?

What would I say to my younger self?

How can I show myself more love and kindness this week?

What compliments have stuck with me, and why?

What makes me uniquely me?

Clarity & Direction Journal Prompts

Looking at your goals and dreams and getting clear on what you actually want in life. Not what other people want for you or what you think you should want because that’s what’s been advertised.

What does my dream life look like in 5 years?

What goals actually matter to me?

What area of life do I feel stuck, and why?

What would I do if I knew I couldn’t fail?

What am I currently spending time doing that doesn’t align with my true self?

What small step can I take today to move closer to my goals?

Past & Healing Journal Prompts

Looking back at past events to see how they are affecting your life right now and learning how you can move on from these events—or even better, use them to your advantage to make you a better person.

What is 1 thing from my past that I still carry with me?

Have I forgiven myself for past mistakes? Why or why not?

What’s a painful moment that taught me a valuable lesson?

Who or what do I need to let go of to feel better?

What does healing look like for me right now?

What’s something I’ve done recently that shows how far I’ve come?

How to Stay Consistent With Journaling

Staying consistent is hard but essential for success. Try setting a journaling challenge—this could be answering 1 prompt every day, spending 5 minutes journaling, or journaling every day for a whole week. Make this personal to you and reward yourself for your progress when you complete it. You could even join a community or accountability group online or in person, or start this challenge with a friend and commit to journaling together.