There’s no denying that computers, phones, and all devices that glow are here to stay. While these pieces of technology have inevitably made our lives more convenient in many ways, they’ve also complicated our lives to a shocking extent.
Related: 5 Reasons Why You Should Limit Your Social Media Use
For many of us, using things as simplistic as a pencil and paper is something we just no longer do. And journaling? That’s something anguished teenagers do, right?
In reality, journaling is probably one of the best ways we can foster better mental health through gaining clarity and insight into our complex minds—no matter if we’re in our teens, twenties, thirties, forties, and beyond.
Related: 8 Reasons Why Journaling is the Best Form of Self-Guided Therapy
Using journal prompts can be a pivotal tool in helping us to more effectively cope with our fears and anxieties, and can even promote inner healing. In this study, expressive journaling and drawing was found to lessen psychological symptoms of anxiety when utilized twice a week.
However, journaling can also be a double-edged sword. In fact, digging into our fears and anxieties too much can actually cause more anxiety.
This is why it’s important to use simple, yet effective guided journal prompts for mental health—prompts that help you to look ahead in a healthy way, rather than at the past in a critical or self-disparaging way.
So whether you’re trying to cope with anxiety, fear, or simply trying to gain a better understanding of what you’re feeling, use these guided journal prompts for improved mental health.
Six Guided Journal Prompts for Mental Health
1. Start off easy. Assess your feelings as of right now. Don’t look to the past, and don’t look to the future. How do you feel in this moment? Search for the most accurate, descriptive words to capture your emotions right now. You can write them in list format, or embellish a little more.
2. Dig a little deeper. What has led you to feeling these emotions you just wrote down? Was it a sequence of events, or a single one? Does it involve an irrational fear for something that hasn’t happened yet? Or does it reflect something that has happened in the past?
3. Hone in a little more. List three to five things that you can’t control with these listed events. Now, make a second list of three to five items describing what you can control.
4. Disregard what you can’t control, and focus on what you can control. Taking that second list, find ways to take actionable steps that focus on what you can control. For example, say you find yourself feeling anxious about an upcoming event, such as a presentation you have to make at school, or at work. What do you have control over? You could rehearse the presentation several more times until it’s absolutely perfect. You could research your key points some more so that you’re prepared for follow-up questions. What other actionable steps can you take?
5. Look ahead. Now that you have a plan of action for what you can control, put that aside for a moment. What else are you looking forward to in the future? It could be tomorrow, next week, or even next month. Are you getting together with your friends next week? Do you have a staycation planned for next month? Write about something you’re looking forward to.
6. Finally, end with gratitude. Lastly, focus on what you’re grateful for. You can write this in list format, or you can elaborate more here, but be sure to list at least five items you are grateful for today. This can be as simple as showing thanks for the roof over your head, food in the fridge, or the companionship of a good friend or supportive family member.
Drop a line