When you’re struggling with your mental health, finding the right coping mechanisms can make a significant difference. A coping mechanism is a technique, behavior or thought pattern that helps you manage stress and reduce negative emotions. Everyone has their own coping mechanisms to deal with mental health distress and disorder symptoms, such as exercising, taking a walk in nature or meditating. A common effective coping mechanism is journaling.

Journaling can be used for many different reasons. While some people use it to track their goals, others use it as a creative outlet. When it comes to mental health, journaling is often used as a type of self-care that’s recommended by many health care professionals. It can improve emotional regulation, increase self-awareness and reduce stress.

But what should you write? That’s what we’re here to discuss.

7 journaling prompts you can answer for improved mental health 

Even though journaling is all about writing down your thoughts, feelings and opinions, it’s not always easy to get started. It can be helpful to use prompts as a way to guide those thoughts and emotions onto paper. 

A journaling prompt should help you be able to express your thoughts, emotions and behaviors in a way that helps you process them and become aware of patterns that are impacting your mental health.

Here are seven journaling prompts that you can try to support your mental health:

• If a situation or circumstance is making you anxious, what’s the best-case scenario that can come from it?

Anxiety can make you jump to conclusions, even if they aren’t realistic. Catastrophizing is common for people who have anxiety disorders, which means that you assume something bad is going to happen, or you exacerbate the consequences in your head. It’s important to ask yourself, “What if it all works out?” Think about the potential positive outcomes and gain an optimistic perspective.

• What advice do you give to other people who are feeling anxious?

We’re all guilty of not taking our own advice. It can be helpful to picture a conversation with a loved one who is feeling the way you are right now. Since many people have a natural inclination to help others and provide advice when possible, think about what you would say if they were in your position. Think about what advice you would give. Take a moment to resonate with it for your own mental health.

• What has made you smile recently?

Sometimes it feels like when it rains, it pours. Even so, there’s always a glimmer of light that you may be trying to dim with your negative thoughts and emotions. Write down something that made you smile and think about those positive feelings you had in that moment. It can be as big as getting a “Well done” at work to as small as hitting three green traffic lights in a row.

• How are you really feeling?

Being truthful and honest with yourself isn’t easy, but it’s necessary. If you’re feeling sad, angry or disappointed, journaling is a safe space to get those feelings out if you’re not comfortable sharing them with others. By taking an inventory of your true feelings at that moment, you can begin to make sense of them and figure out why you may be feeling that way.

• What do you need more of in your life, and how can you get it?

Are there certain things that you believe would help improve your mental health? Maybe you’re looking for more personal fulfillment by giving back to the community. Perhaps you’re trying to develop a healthy work-life balance by setting boundaries at your job. Think about what areas of your life you would like to strengthen and the steps you can take to get there.

• What will you accomplish when you have the energy?

Many people have goals, both long and short, that they want to achieve, but they don’t have the energy to do so right now. And that’s OK. Brainstorming about what you want to achieve when you have the mental, emotional and physical capacity to do so will help you see how attainable many of those goals are. This can mean everything from finishing an extensive cleaning project to learning a new hobby.

• What is your inner critic wrong about and why?

When you’re feeling down about yourself, you likely have a negative inner dialogue that’s worsening your emotions. It can be difficult to see yourself in a positive light in times of anxiety or depression, but it’s important to acknowledge your positive traits by shutting out the negative thought patterns. Silence your inner critic by writing down why they’re wrong.

Lightfully can help guide you to better mental health

Answering journal prompts is a beneficial coping mechanism if you’re struggling with your mental health, even if you don’t have a diagnosable disorder. Whenever you’re having a hard time processing your thoughts, understanding your feelings or managing stressful situations, journaling prompts can help. 

At Lightfully, our mental health professionals will help you figure out what works for you and your mental health journey, whether that be journaling, making music or doing breathing exercises. 

Change is possible. When you’re ready to learn why coping mechanisms like journaling prompts can help your mental health, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.