• Home
  • About
  • Pain Management
  • My Chronic Diary
  • Self Care
  • Personal Development
  • Gift Guides
  • FREEBIE LIBRARY

The Chronic Diary

Chronic Pain & Lifestyle Blog

Journaling for Anxiety and Depression – 35 Journal Prompts

January 17, 2020

This post may include affiliate links. If you purchase any products or services provided in these links, I may earn a small commission. This is at no extra cost to you and you are not obliged to purchase, use or recommend anything provided in these links. For more, please read my disclosure page.


woman writing in notepad

Would you like to start journaling for anxiety and depression, but have no clue where to start? Or do you need to express yourself to keep your mind healthy? Well, you are in the right place! I have dealt with depression and anxiety for what feels like my entire life.

There have been many periods of my life where anxiety and depression completely took over. Not sleeping, isolating myself and not taking care of myself.

Depression and anxiety can make you feel like there is no way out. Life is no longer in colour, only black and white.

After going through such a gloomy time, I took steps to get my life back and journaling really helped.

HOW CAN JOURNALING HELP YOU WITH YOUR MENTAL HEALTH?

I know you’re probably wondering, how can writing things down help my mental health?

Well, it turns out there is a lot of evidence showing how effective journaling for mental health can be.

Journaling is an excellent way to manage the effects of stress, anxiety, and depression.

It gives you an opportunity to address your thoughts and emotions in a safe space and can help you assess your emotions and create steps to approach things in a way that is most healthy for you.

Writing in a journal can also help you understand what triggers you and what fuels you, which will help you have a well-rounded perspective of how you respond when things are going well and when things are not going so well.

MY JOURNAL JOURNEY

Rose gold i phone beside s pencils on notebook

When I first started journaling, it wasn’t really for my depression or anxiety. I just needed somewhere to put all my thoughts.

Initially, I was doing massive brain dumps when my anxiety was at its worst. But after a while, I began writing about things more specific, like–What’s worrying me? What can I do to feel better? What do I need to let go of? Etc.

Slowly it became a habit. I looked forward to those 15 minutes each day where I could be honest and express all of my emotions and thoughts onto a page. It was a major stress release and helped me to gain perspective on different aspects of my life.

BENEFITS OF JOURNALING FOR YOUR MENTAL HEALTH

Besides the benefits already mentioned, journaling can also help you manage your anxiety and depression by:

  • Decreasing the feeling of overwhelm
  • Helping you identify your thought patterns and behaviours and become more self-aware
  • Helping you to prioritize your fears, worries, and concerns
  • Helping you recognise any triggers and learn how to deal with them
  • Releasing and relieving stress
  • Increasing happiness
  • Improving communications skills
  • Addressing and healing from trauma

HOW TO INCORPORATE JOURNALLING INTO YOUR DAILY ROUTINE

planner besides gold scissors, paperclips, stationary and pink flower - Journalling for Anxiety and Depression

Adding journaling into your routine is a healthy habit to have and there are tons of benefits of adding it into your daily routine such as-

  • Pushing you towards your goals and ambitions
  • An opportunity to release any stress from the day
  • It allows you to be more mindful and show a sense of gratitude

Introducing journaling to your daily routine is easy, start off by having a particular time to dedicate to writing. Journaling doesn’t have to be time consuming either.

You can set aside 15-30 mins dedicated to writing, either at the start or at the end of your day. Journaling for anxiety and depression for just 15 minutes a day can make a major difference!

Decide how you would like to gather your thoughts. If you’re like me and love the feel of a pen and paper, get a cute notebook or a bullet journal.

Alternatively, you can use a word document or write in the notes on your phone. It’s entirely up to you.

MORE USEFUL TIPS TO FOLLOW TO JOURNAL FOR ANXIETY AND DEPRESSION

  • Write in a private space – This could be your bedroom, office or even whilst taking a hot bath. Journal where you have the least distractions and the most privacy.
  • Be honest – This is a safe space for you to be honest, so you can truly address your inner thoughts and emotions. Don’t beat yourself up but pace yourself and allow yourself to be truthful.
  • Write as fast as you can – Don’t give yourself too much time to ponder. If you are having writer’s block, just do a brain dump or use journal prompts to get you inspired.
  • Keep your journal private – Keep your journal and its contents private, not even your best friend should see it!
  • Don’t force yourself to write about traumatic or negative events – Trauma is something that everyone should deal with at some stage. But if you don’t feel mentally ready and you know writing about it could put you in a negative headspace, leave it be. You’ll know when you’re ready to address it.
  • Reflect on what you have written – Once you have expressed your thoughts on paper, sit back and take time to reflect on what you have expressed. This will allow you to assess your thoughts, mood and help you understand and create steps to deal with things.
  • Don’t feel pressured to write in a particular way – Write in a way that comes most naturally. Whether is using slang or curse words. It’s entirely up to you.
  • Date every entry – Keeping things in order can help you hold yourself accountable when you have missed more days than you thought. But it’s also an excellent way to go back and reflect on how far you have come.
  • Set the mood – Meditate, light some candles, put on some soft music. Or do whatever will make you feel most relaxed and at ease to write.
  • Create actionable steps – Reflect upon what you write and create actionable steps to help you move forward. For example, if you realise you have been procrastinating, create some steps to help you get out of that habit. You won’t need to have a plan of action every time you write. But if you come across something you can tackle with a plan, then why not try it. It will help you in the long run.

THE W. R. I. T. E METHOD

Another way to get the most out of journaling for anxiety and depression is using the W.R.I.T. E method, which you can find on the Centre for Journal Therapy website. It is five easy steps using the acronym WRITE.

W – What do you want to write about? What is happening in your life? How does it make you feel?

R – Reflect – Reflect on what you have written about.

I – Investigate – Investigate your emotions and thoughts. Write them down.

T – Time yourself – Decide how long you would like to write, e.g. 15 minutes and set an alarm for that period. Write your start and end time at the top of your page.

E – Exit – Read over what you have written, reflect on it in two sentences – “After reading this I have realised…” and follow up with any actionable steps.

Using these tips will help you commit to writing to be beneficial for your growth.

35 FREE JOURNAL PROMPTS

Sign up for our newsletter and receive the list of 35 journal prompts for anxiety and depression!

 
 
 
 

Thank you!

You have successfully joined our subscriber list.

.

MY JOURNALING ROUTINE

At the moment, I have three journals. A mini notepad that I use if I am traveling, a journal I keep beside my bed, and a gratitude journal.

I journal an hour before I go to bed, but before getting my thoughts out, I have to feel at ease. So, I meditate for ten minutes to relax my mind, I also have mood lighting and light some candles to help me further relax.

I set aside 30 minutes to write and reflect upon my day and if I’m not sure what to write about; I use journal prompts to help get me going.


JOURNALLING FOR ANXIETY AND DEPRESSION – 35 JOURNAL PROMPTS

Journaling For Anxiety And Depression - 35 Journal Prompts
  1. What is your biggest accomplishment and why?
  2. Write a list of 10 things you love most about yourself.
  3. When was the last time you were happy and explain why?
  4. Write things that are a trigger for your anxiety, and what you can do to combat them.
  5. How would you like your life to look in the next 5, 10, 15, 20 years?
  6. What song makes you feel happy when you are having a terrible day?
  7. Write one thing that made you happy today and why.
  8. Describe one instance where you made a poor decision. What did you learn, and how can you not make the same mistake?
  9. Write one thing you are looking for to this week and explain why.
  10. What are 5 things you wish people knew about you?
  11. Write 10 things you are thankful for.
  12. Describe a tough situation you have been in. How did it make you feel, how did you handle it, and what did you learn from the experience?
  13. List things that are holding you back from achieving your goals, needs, and wants. Now brainstorm what you can do to get over these obstacles.
  14. What are your best qualities?
  15. This week I am looking forward to —- because …
  16. What is the biggest lesson you learned from this week?
  17. What did you enjoy most about today?
  18. How would life be if you didn’t have depression or anxiety?
  19. Name 5-10 things you can do to take better care of yourself.
  20. How would you describe yourself to someone who has never met you?
  21. The lessons I have learned from depression are…
  22. What are 5 things you could do to take care of your mental health?
  23. Name 10 things that always make you feel better, even on a bad day.
  24. When things get tough, I always want to remember …
  25. Describe your perfect day. What would you do and who would you spend it with?
  26. Name 3 things you did well today.
  27. Create a list of things you would like to accomplish or experience this year.
  28. What inspires you ?
  29. Write a letter to your younger self.
  30. How would you like to feel tomorrow? What can you do today to help you feel that way?
  31. Pick 2 positive words you would like to focus on this week. Brainstorm things you can do to experience those feelings.
  32. Describe a time when you helped someone. How did it make you feel? How did it make them feel?
  33. Who inspires you the most and why?
  34. What is your plan for this year? Plan out what you need to do to reach your goals.
  35. Write a letter to someone who has mistreated you. Explain what they did wrong, how it made you feel, then forgive them and let it go.

JOURNAL RECOMMENDATIONS

Bullet Journals have become such a trend as they are a creative way to get your thoughts out. Use as much colour, Washi tape, and drawings as you like.

Make your journaling process a little more fun and creative. Check out this one, which has become one of the most popular choices by bullet journal enthusiasts. It comes in a range of colours and sizes.

52 Lists for Happiness is a journal created by Moorea Seal to help you discover your happiness, rebalance, and enjoy life. It includes 52 list prompts to encourage you to invest in yourself and do exactly what makes you happy.

The 6-minute Diary focuses on doing less to accomplish more. Using the latest research from psychology and neuroscience, it focuses on writing for just 3 minutes in the morning and 3 minutes in the evening, focusing on what matters most.

It includes 220 pages of space for gratitude, mindfulness, positivity, productivity and personal growth.

Mynd Map is a 12-week mindfulness, goal planning, and gratitude journal. It focuses on 6 themes to help you reflect on areas of your life that may usually go unnoticed.

Some techniques Mynd Map uses are the wheel of life, affirmations, and vision boarding, and it guides you through each technique step-by-step.

Notebooks

If you just want a good old notebook without all the extra fuss, you can’t go wrong with a simple notebook. Here are a few options.

FINAL THOUGHTS

Hopefully, you found these prompts helpful. Whether you are struggling with your mental health or just need to get to know yourself better.

Journaling for anxiety and depression is an amazing way to be vulnerable, open and honest with no fear of judgment or repercussions.

Express how you really feel, take control of your emotions and create steps to put your best foot forward in all aspects of your life.

Committing to the practice of journaling will allow you to reap the benefits. Using journal prompts is a great way to help you commit, stay motivated, and incorporate it into your daily routine.

Try it and see how it makes you feel.

I have created a PDF version of the journal prompts that you can easily download and print for later.

35 FREE JOURNAL PROMPTS

Sign up for our newsletter and receive the list of 35 journal prompts for anxiety and depression!

 
 
 
 

Thank you!

You have successfully joined our subscriber list.

.

Did you find these prompts useful? Do you use journal prompts or is this a first? Let me know.

-50 Self Care Ideas for a Bad Day – Time to De-Stress!

-How to Stop Procrastinating – 15 Useful Tips To Get More Done

SUBSCRIBE TO THE MAILING LIST!

Subscribe for weekly pain management, self care, and personal development tips!

By signing up you agree to receive emails from the Chronic Diary and declare you have read the Privacy Policy. You may unsubscribe at any time.


.


Filed in: Self Care • by thechronicdiary • Leave a Comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

ABOUT ME

Author Photo

Hi, I'm Keisha and I'm here to give you an honest insight into what it's like living with chronic pain. I share my personal diary of experiences along with pain management, self care and personal development tips.

READ MORE

contact me

  • Instagram
  • Pinterest

Get Your Free Chronic Pain Tracker

Thank you!

You have successfully joined our subscriber list.

.

Search The Blog

Categories

  • Chronic Illness
  • Gift Guides
  • My Chronic Diary
  • Pain Management
  • Personal Development
  • Self Care

Unlock the freebie library

Sign up to access the Freebie Library filled with resources you can make use of today!

You can unsubscribe anytime. For more details, review our Privacy Policy.

Thank you!

You have successfully joined our subscriber list. Your password for the freebie library is on it's way :).

.

Follow me on Instagram

Happy Valentine’s Day Gorgeous People !🌹💜 Happy Valentine’s Day Gorgeous People !🌹💜

#valentinesday #chronicpain #chronicpainsucks #spoonie #chronicillnesscommunity #chronicillnessblogger #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #chronicallyill
Happy Galentine's Day! 💜🤗 "Uteruses before Happy Galentine's Day! 💜🤗

"Uteruses before duderuses… Ovaries before brovaries." — Leslie Knope

#galentines #galentinesday #girlpower #chronicpain #chronicillnesscommunity #chronicpelvicpain #chronicillness #spoonielove #leslieknopequotes
Chronic illness can really suck the romance out of Chronic illness can really suck the romance out of Valentine’s Day... A sexy night out isn’t always possible when you're fatigued or in a hella' pain. 

Unfortunately, we can't turn down our symptoms and turn up the sexy. 

Whether it's Valentine’s Day, a birthday, or a Tuesday... Flare-ups and fatigue can hit us hard at any time. 

So, what the hell can we do? 

We want to show our partners some tender lovin’ and affection. But, our energy levels are depleted or pain is kicking our ass…

Don’t worry, I’ve got you! 😉

In this week's blog post, I’ve put together some low-key, chronic illness-friendly, date ideas that’ll help you show your bae how much you love them! 💜💜💜

Link in bio! 

#valentinesdateideas #chronicillnesscouple #chronicallyillbae #spoonie #chronicpainflareup #chronicillnesscommunity #chronicillnessawareness #chronicillnessblogger #chronicpainawareness #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #spoonielife #sickofbeingsick #chronicallyill
Chronic illness, a full-time job, with no pay, ben Chronic illness, a full-time job, with no pay, benefits, health insurance, free lunches or vacations. 

Do NOT apply. I would NOT recommend! 

#chronicpain #chronicpainsucks #spoonie #chronicpainflareup #chronicillnesscommunity #pelvichealth #pelvicpainsyndrome#chronicillnessawareness #chronicillnessblogger #chronicpainawareness #endo #chronicpainsupport #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #spoonielife #sickofbeingsick #chronicallyill
Chronic illness is a full-time job, with no off da Chronic illness is a full-time job, with no off days or vacations. Everything revolves around our health. 😓Over time, it can leave you feeling overwhelmed, exhausted, or even depressed. 

That’s what led me to take such a long break from the blog and socials! 

It took me a long time to shake that feeling. But one thing I know for certain is, I never want to feel like that again and I don’t want you to either. 

But things get tricky when you have a chronic illness. It’s here to stay. We can’t hit the kill switch on our illness. So how on earth are we supposed to ‘recharge’? 

It’s something I’ve been trying to figure out for the longest…

In this week’s blog post, I’ve put together some helpful strategies that have helped me, and will hopefully help you, deal with burnout. 

I break down what chronic illness burnout is, some signs to look out for, as well as some simple things you can do to combat it. 

I hope you find it helpful! Link in Bio.

#chronicpainblog #pelvicpain #chronicpainawareness #chronicpaintips #chronicillnesstips #chronicillnesslife #chronicillnesswarrior #flareup #spooniesupport #spooniecommunity #chronicillnessawareness #mentalhealthmatters #burnout #burnoutawareness
Saying 'NO' or setting boundaries when you have a Saying 'NO' or setting boundaries when you have a long term illness can be hard. It can make you feel like a bitch or even a little guilty.But sometimes it's necessary in order for you to prioritise your health.

Here are few kind ways you can say no without feeling guilty.

What other ways do you say no? Drop it in the comments 👇🏾 

#settingboundaries #nomeansno #spoonie #chronicpain #chronicpainflareup #chronicillnesscommunity #pelvichealth #pelvicpainsyndrome #boundaries #chronicillnessawareness #chronicillnessblogger #chronicpainawareness #endo #pelvis #chronicpainsupport #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #spoonielife #sickofbeingsick #chronicallyill
Todays officially the worst day of year..aka Blue Todays officially the worst day of year..aka Blue Monday. I don’t really believe in it but I get the idea. 

I do know that things can feel a little ‘blah’ and dreary around this time of year. 

The holidays are over, and with them can come a wave of sadness. The decorations have been taken down; the presents have been opened, and all that's left is to face the reality of January and the cold winter months ahead.

You might feel a little down, anxious or disorientated. You’re not alone, so many of us are feeling the same right now!

So after a long break,I’ve finally gotten my writing juices flowing again, and put together some tips to help shake off the post-Christmas blues, and start feeling happy again!

I’d love for you to check it out. Link in bio. 

#bluemonday #bluemonday💙 #postchristmasblues #holidayblues #mentalhealthmatters #selfcare #januaryblues #newyearnewgoals #chronicpainsucks #mentalhealthmatters#chronicillnesscommunity #chronicillnessawareness #chronicillnessblogger #chronicpainblogger #blog # #illness #chronicillnesslife #spoonielife #chronicallyill
Bad days come and go, but they don’t last foreve Bad days come and go, but they don’t last forever. 

If you’re having a shit day, just remember better days are on their way! 💜🤗💜

#reminders#selflove #mentalhealthmatters #spoonie #chronicpainflareup #chronicillnesscommunity #wellness #chronicillnessblogger #chronicpainquotes #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #spoonielife #sickofbeingsick #chronicallyill
Rest,Rest,Rest...😴 If you live with chronic pa Rest,Rest,Rest...😴

If you live with chronic pain or illness, you come to realise how important rest actually is❗️

It's the one thing we need to keep going.

However, in a world where 'maximising your time' and productivity hacks are shoved down our throats, particularly at this time of year (New year, new me and all that shit). It's easy to feel you're wasting time or not doing enough by prioritising rest. 

But I'm here to say fuck that! 🖕🏾

Rest when we need it can NEVER be a waste of time!

It's an investment...! Particularly if you have pain or any health condition!

Rest is our time to destress, detach and escape from all things thrown our way, health or life-related.

Let's stop punishing ourselves, or feeling guilty about resting. Instead, let's consider it the best investment we'll ever make... into ourselves!😉

 #chronicpain #chronicpainsucks #spoonie #chronicpainflareup #chronicillnesscommunity #pelvicpainsyndrome#chronicillnessawareness #chronicillnessblogger #chronicpainawareness #chronicpainsupport #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #sickofbeingsick #chronicallyill

follow me on pinterest

Download Your Free Chronic Pain Tracker

You can unsubscribe anytime. For more details, review our Privacy Policy.

Thank you!

You have successfully joined our subscriber list.

.

Quick Links

ABOUT

CONTACT

PRIVACY POLICY

DISCLOSURE

Copyright © 2023 · The Chronic Diary | Theme by Blog Pixie

We use cookies to ensure that we give you the best experience on our website. By clicking "Accept", you are agreeing to our use of cookies. AcceptReject Cookie Policy
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
  • Home
  • About
  • Pain Management
  • My Chronic Diary
  • Self Care
  • Personal Development
  • Gift Guides
  • FREEBIE LIBRARY