50 Mental Health Journal Prompts for Anxiety & Depression {+ Free Printable Worksheet}

Mental health journal prompts are a helpful way to explore feelings of anxiety and depression in a safe personal space.

Often, the reasons behind our emotions and thought patterns lay hidden in our subconscious. We don’t always understand why we feel how we do. Anxiety and depression can be confusing and mysterious in nature. To uncover the root causes of anxiety, depression, and other mental health issues, journal writing can be highly effective.

To begin to heal anxiety and depression, we need to be able to understand ourselves better and love ourselves more. Deep self-reflection, compassion, and self-love are needed to improve our mental health. Journaling can also help empower and inspire positive actions for overall wellness.

(Free PDF printable worksheet: Mental health journal prompts for anxiety and depression- included in this post.)

*This article is for entertainment purposes only. No medical advice is included. Always talk to your doctor about your health concerns including mental health, and before making any health-related decisions. See privacy policy & disclosures for more details.

Journal Prompts for Anxiety and Depression

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Before beginning these journal prompts, know that working on your own personal growth and development, including improving your mental health, is a brave and beautiful thing.

Give yourself a big hug and affirm that you do have the power to heal. You can learn and grow and evolve. You can bring yourself into balance and enjoy happiness and ease. Journal writing is just one (of many) tools to help you with mental health. And if you need professional help, there is no shame in getting it. Mental health is vital to happiness!

(You can download your free PDF printable worksheet below, just scroll down.)

50 Mental Health Journal Prompts for Anxiety & Depression

  1. What are the top 5-10 stressors causing you anxiety and depression?
  2. For each stressor, write out some words associated with the feelings of anxiety and depression. Is fear, shame, guilt, or other emotions hiding behind the anxiety or depression?
  3. When did your anxiety and depression begin? How far back can you trace these feelings?
  4. How did your upbringing affect your mental health?
  5. Describe how your family, friends, and social environment affects your mental health.
  6. How does your job affect your mental health?
  7. Note any changes can you make to improve your work environment, social circle, and create a more positive support network.
  8. What can you give to others?
  9. How can you improve your physical health to feel better? For example: sleep more, cut back on alcohol, eat more organic greens.
  10. What do you love about yourself the most?
  11. Describe some skills you have or would like to develop.
  12. Journal some actions that would help boost your self-esteem? Would improving self-esteem help your anxiety and depression?
  13. In what ways do you need to forgive yourself?
  14. Who has hurt you that you need to forgive or let go of the pain they have caused you?
  15. How does your spirituality affect your mental health? What is your belief system like and how does it help you?
  16. Write down all that you are grateful for.
  17. What changes do you know you need to make, and which are most challenging?
  18. Are you too hard on yourself? Or too lackadaisical?
  19. List 10 places you can pull strength from. For example- nature, art, reading, God, friendships, etc.
  20. What are your dominant thought patterns like? What phrases and self-talk occupy your mind, and where do they originate?
  21. Can you dispute your negative thoughts, and find proof they may not be true? Try refuting your negative beliefs with as much critical thinking as possible in your journal.
  22. What secrets do you hold? How can you heal from them? For example, can you talk about them with a friend or therapist? Can you write or sing about them?
  23. What would you tell your younger self if you could go back in time?
  24. Now imagine you are forward in time. What would your future, happy and balanced self say to you?
  25. What physical activities help release your depression and anxiety? Does walking, swimming, or meditating help you feel better? What new physical activities can you try?
  26. How do you view yourself? How do you view others and the world? Are you optimistic or pessimistic?
  27. Journal what your best life looks like. What do you think is possible for yourself?
  28. Can you see beyond your best life into an even better future? Can you dream even bigger, and how does dreaming big make you feel?
  29. What matters most to you in life? Do you think you have your priorities straight?
  30. How can you use the following to improve your life: Family, friends, nature, art, reading, technology, deep thinking, helping others, speaking truthfully, being kind, self-love, empathy, open-mindedness, peacefulness, curiosity, quiet, spirituality.
  31. What small changes can you make to your daily routine to improve it? What commitments can you make to care for yourself?
  32. Describe the happiest moments of your life. Who was there? Were you laughing? Relaxing quietly? Dancing?
  33. What qualities in other people do you love? Can you see these qualities as a reflection of you?
  34. And what qualities do you dislike?
  35. List some new positive self-talk to try when you’re feeling down.
  36. What do you think your anxiety and depression is teaching you?
  37. Where is the silver lining within the hard lessons you’ve learned?
  38. Do you believe that life can be consistently peaceful, happy, and fun? Why or why not?
  39. List some times you worried over nothing.
  40. Describe your identity- who are you and how do you see yourself? What labels do you give yourself?
  41. What identities or labels have your family, friends, or community given you that you have accepted as truth?
  42. How can you shift your identity to see yourself in a more loving way?
  43. Who do you admire, or what qualities do you admire in a person?
  44. Journal 10 resources for improving your mental health and/or for personal development; specific books you plan on reading, or inspirational podcasters, for example.
  45. What does love mean to you?
  46. What does success mean to you?
  47. How does money improve your life, and how might it not improve your life?
  48. List 5 things that make you the happiest.
  49. Write down 10 goals for the future.
  50. Journal 5 inspirational quotes that make you feel hopeful.

PDF printable mental health journal prompts for anxiety & depression

You can download and print these journal prompts right here:

Free PDF Printable Worksheet: Mental Health Journal Prompts for Anxiety and Depression

Feel free to share this list of questions with a friend, use it in therapy, or use it for any personal reason you would like. 

Journal prompts book
Now on Amazon, check out The Ultimate Book of Journal Prompts!

Final thoughts

I hope you have found these mental health journal prompts for anxiety and depression useful. Hopefully, they can help you dig deeper into the reasons behind your thoughts and emotions.

Self-knowledge is very empowering. Please take care of yourself and go easy on yourself in your self-discovery and wellness journey. Your mental health matters, and you matter! Let me know what you think in the comments!

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