55 Powerful Journal Prompts for Depression

Journaling is one of my favourite ways to instantly feel better when I am having a bad mental health day.

These Journal Prompts for depression will help get you started if you are new to journal writing.

I find it very therapeutic to write everything down on paper – it feels like my head is being cleared and i can start to focus on things again.

I have compiled the 55 best journal prompts that I use below. You can use these when you feel depressed and decide that you need to take action.

What is journaling?

The basic idea is pretty simple really:

Step 1. Go out and treat yourself to a new notebook.

Step 2. Write whenever and however you like in your new notebook (using journal prompts for depression for guidance when needed)!

Benefits of journaling for depression

Depression can feel like a massive dark cloud in your head.

Many negative thoughts swirling around and around.

It really helps to get these thoughts down on paper.

Then you can start to analyse them and clear your mind, and start working towards a more positive mindset.

Journaling has many benefits:

  • Reduces anxiety, depression and mental health problems.
  • You get to know yourself better
  • Provides a sense of clarity
  • Builds self worth
  • Helps you organise and analyse problems
  • Puts things into perspective
  • Improves your relationship with others

If you are suffering from depression, anxiety or low self-esteem and you have’t tried it already, I suggest you go pick out a nice new journal for yourself straight away!

How to journal

You can write as often as you want to.

I find that journaling a couple of times a week works well for me to reduce my stress and manage anxiety and depression.

The most important thing is that you journal regularly.

Whether this is once a day, once a week or a couple of times a month.

Keep your journal somewhere accessible and try and fit it regularly into your routine. I usually write in my journal just before I do my positive affirmations for confidence.

If you are new to journaling, start off doing it for 5 minute sessions and then build up from this.

Being depressed feels like you are worthless, have no purpose, and basically just no point in life.

Because of this it can be pretty damn hard to motivate yourself to start writing!

However – Journaling is a useful tool to bring you back to your path and help you see the good things in your life which you have no doubt forgotten or are unable to see right now.

Journal Prompts for Depression

1. Write down 3 things you achieved today.

2. Write 3 things you are thankful for.

3. When were you last not depressed? What is different in your life then and now?

4. Write about the happiest time in your life.

5. What are 3 new hobbies you would like to try?

6. What is a part of yourself you are unhappy with – how can you work on improving this?

7. What is a goal you are working towards?

8. What are you doing to work towards that goal?

9. Name 1 event that troubles you and you want to work on letting go of.

10. What area of your life are you most unhappy with? (friends, career, relationship, financial)

11. How can you start making changes to improve this area?

12. When is the last time you did something nice for yourself?

13. What are your interests?

14. Talk about a time you helped someone.

15. Talk about a time you helped a stranger.

16. What is something that you are looking forward to?

17. What is something you can plan, so you will look forward to it?

18. What is 1 habit you would like to stop?

19. What is 1 habit you would like to start?

20. What is your favourite inspirational quote?

21. How can you make more time for those interests?

22. How would your perfect life look?

23. Who is someone who is negative and you would like to spend less time with?

24. Who are people that have a positive effect on your life and you would like to spend more time with?

25. Who inspires you?

26. What is your favourite uplifting song?

27. Name something you need to forgive your younger self for.

28. What motivates you?

29. What is 1 self care idea you are going to do for yourself every day?

30. What is 1 way in which you can reward yourself when you accomplish something

31. Where do you want to be in 10 years time.

32. How do you think your life would be different if you were not depressed?

33. What are your favourite techniques to de-stress yourself?

34. Name 3 techniques you can try next time you feel depressed.

35. What are your favourite things to do when you feel depressed?

36. Write about your values and morals.

37. Is there any way you could change your life to live more in line with those morals?

38. What are 5 things in your life you are thankful for?

39. How would your best friend describe you?

40. What is your perfect career?

41. Do you have any secret quirky talents?

42. How can you make changes in your life to achieve this?

43. What have you learned through having depression?

44. Who can you talk to about your depression?

45. Make a list of 3 Mental Health books you would like to read this year.

46. What are 3 Mental Health apps you want to try?

47. Make a list of 10 TED talks for mental health that you would like to watch.

48. How would you describe depression to someone who hasn’t experienced it?

49. Which of these depression quotes resonated mostly with you?

50. Do you think that people should talk more about their Mental Health?

51. Do you think that depression can be overcome?

52. What would you say to a friend who is suffering with depression?

53. What are things that trigger your depression?

54. How can you minimise or avoid these triggers?

55. What is 1 change you can make in your life to avoid depression in the future?

I hope you found these journal prompts for depression useful! Check out my other posts on how to overcome depression, anxiety and how to build your confidence.

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