Therapy can be a powerful tool for understanding and improving our mental health. Sometimes, though, it’s hard to know where to start or what to focus on during sessions. Journaling can help with this, making it easier to organize your thoughts and feelings.
I’ll share specific journal prompts designed to support your therapy journey. Whether you’re new to therapy or have been at it for a while, these prompts will help you make the most of your sessions.
Table of Contents
Prompts for Preparing for Therapy Sessions
- What are three things you hope to achieve in your next therapy session?
- List five emotions you feel as you anticipate your next session.
- What barriers do you feel might hinder your progress in therapy? How might you overcome them?
- What does your ideal therapeutic relationship look like?
- Reflect on your first therapy session ever—what has changed since then?
- How do you want to feel at the end of your therapy journey?
- If your anxiety could speak, what would it say about your upcoming therapy session?
- Recall a breakthrough moment in therapy. What led to it?
- How can you make your therapy sessions more aligned with your life goals?
- List three past experiences that you think might be relevant to discuss in your next session.
- What thoughts or worries do you have about therapy that you haven’t shared with anyone?
- If you could focus on just one topic during your next session, what would it be and why?
- What coping strategies have worked for you lately, and which ones haven’t?
- If you were to guide your therapist on what you need, what would you say?
- How do you want to feel after your next therapy session?
Prompts for Processing Emotions and Feelings
- What emotion have you been feeling most strongly lately? Describe it in detail.
- Think of a recent situation where you felt overwhelmed. What emotions were at play?
- List five things that trigger your emotions, both positive and negative.
- If you could change one emotional response you had today, what would it be and why?
- Create a list of things that made you smile this past week.
- What’s a recent situation where you felt out of control emotionally? How did you handle it?
- If your emotions were colors, what color would each emotion be today?
- How do you usually respond to feelings of sadness, and how could you respond differently?
- Describe an emotion you’re afraid to explore and why.
- Write about a time when you felt misunderstood. What would you have liked to express?
- List five ways you can better handle stress in the moment.
- What’s one emotion you tend to avoid, and what do you think it’s trying to tell you?
- Describe how your body physically reacts when you’re feeling stressed or anxious.
Prompts for Managing Anxiety and Stress
- What is currently causing you the most stress or anxiety? Describe it in detail.
- What are three quick stress relief tactics that work for you?
- Reflect on a recent anxious moment—how did you cope, and what could you do differently next time?
- List five physical signs that indicate your anxiety is rising.
- What are the first signs that your stress levels are rising? How can you address them early?
- Describe a place that you find incredibly calming. What makes it so peaceful?
- When you feel anxious, what are some affirmations you can tell yourself?
- What are some activities you do that help reduce your stress?
- How does your body react to stress? Describe the sensations.
- What physical sensations do you notice when you’re anxious? Describe them.
- What does a stress-free day look like for you?
- What’s one habit you could develop to better manage your stress or anxiety?
Prompts for Establishing Healthy Habits
- What is one healthy habit you would like to develop this month?
- Describe your perfect morning routine that incorporates mental health practices.
- List three healthy habits you’ve tried before—what worked and what didn’t?
- List three bad habits that affect your mental health and how you plan to change them.
- Write about how your life would change if you implemented all the healthy habits you wish to have.
- What are the biggest obstacles to developing healthy habits in your life? How can you overcome them?
- How does your environment support or hinder your ability to establish healthy habits?
- List three benefits you’ve noticed from a healthy habit you’ve recently adopted.
- If you could create a habit that guarantees a calmer day, what would it be?
- Think of someone you admire for their lifestyle. What habits do they have that you’d like to adopt?
- List the benefits you hope to gain from your new healthy habits.
- Describe a habit you’d like to replace with a healthier one—what steps can you take to make that change?
Prompts for Tracking Mental Health Progress
- How have your thoughts and feelings changed over the past month? Reflect on the positive shifts.
- What are three mental health goals you have set this year, and what is your progress on them?
- List three ways your coping mechanisms have improved since starting therapy.
- How do you measure your mental health progress—what indicators do you look for?
- What are some indicators that show you are moving in the right direction?
- Describe a setback in your mental health journey and how you bounced back.
- Think about your therapy goals. How have they evolved over time?
- What feedback have you received from others about your mental health improvements?
- How has your understanding of mental health changed since you began therapy?
- What are the biggest challenges you’ve overcome, and what are the lessons learned?
- List three things you are still struggling with and your plan to address them.
- List three positive changes you’ve noticed in your daily life as a result of therapy.
- How do you stay motivated to keep moving forward in your mental health journey? Write about what inspires you.
Prompts for Reflecting on Therapy Sessions
- After your last session, what are three insights you gained about yourself?
- How did you feel before, during, and after your most recent therapy session? Reflect on the changes.
- Write about a revelation you had during therapy that changed your perspective.
- How does reflecting on your therapy sessions help you in your daily life?
- List questions that arose during your last session that you want to explore further.
- Describe a session that was particularly challenging. What made it so, and what did you learn from it?
- What are the most valuable lessons you’ve learned from your therapist?
- List ways in which your therapist has helped you see things differently.
- Write about how you feel at the end of a therapy session versus the beginning.
- What are the emotions you most often bring into therapy sessions?
- How did you address any resistance or discomfort during your last therapy session?
- What new perspectives or insights did you gain from your recent therapy session?
- How did your last therapy session contribute to your overall mental health progress?
Final Thoughts
Therapy is a journey, and journaling can be a helpful companion along the way. By using these prompts, you can gain more clarity, better understand your emotions, and track your progress. It’s about taking small steps to make the most of your therapy sessions and your overall mental health.
I hope these prompts inspire you to explore your thoughts and feelings more deeply. You’re not alone in this—take it one day at a time.
