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70 Therapy Journal Prompts for Personal Growth

It’s clear that I love writing (why else would I be a blogger if I didn’t) but I want to share with you one of the top reasons why I love what I do.

Writing is a great form of storytelling, but I think it’s an even greater form of inside work. There are many times where I have been journaling and all of the sudden have a moment of clarity from something I wrote…cue using therapy journal prompts.

It can be something small things such as organizing my to-do list and figuring out what my most important task is. It can also be something as big as a breakthrough into why I think and feel the way I do in certain situations.

Through these experiences I have learned that journaling can be a great form of therapy, I wouldn’t go as far as to say that journal therapy is an alternative to therapy, nothing can replace therapy, but it is a great supplement.

Journaling can seem daunting if writing doesn’t come easily to you. Here are some tips you can use to get started and with this list of journal prompts as writing prompts I’m sharing you’ll be sure to find it easier to start.

Incorporating journaling into your daily routine as something you do first thing in the morning or before you go to bed can be a positive way to face the difficult times. It’s the little things that become a starting point!

Now that you are ready to start your journaling journey, here are 70 therapy journal prompts for you to choose from. 

70 Therapy Journal Prompts For Personal Growth

Journaling can sometimes feel like a deep, soulful heart-to-heart with your best friend where you share your deepest thoughts.

The blank page provides a great way for you to safely get out of your comfort zone to explore past experiences and the tough time you may have had.

You can reflect on your younger self in a healthy way and process negative emotions for positive changes in your mental health.

Let your journal entries become a safe space to work through difficult emotions and maybe, just maybe, taking your internal thoughts and putting them on paper will help you the next time you’re in a difficult situation. The benefits of journaling are endless.

Therapy Journal Prompts About Your Mindset

  • What is a negative thought that has been recurring? How can you deconstruct it and turn it positive?
  • What are three affirmations you can tell yourself this week to improve your mindset?
  • Are there any books or tools you have found that have helped you learn about having a positive mindset? What are they and what was the biggest lesson from them?
  • What cognitive distortions do you identify the most with? 
  • What are five positive thoughts that you can tell yourself when you are feeling down?
  • Write down as many thoughts you’ve had during the day as you can. How many of them were negative? How many of them were positive?
  • Describe a day you’ve had that started out bad but turned out to be a good day. How did you achieve that shift in mindset?
  • Did you know that you can control your thoughts? Today, try your best to only think positive thoughts. At the end of the day describe how this went. Did you notice any changes?

Therapy Journal Prompts About Your Feelings

  • Write down 5 things, or activities, that make you the happiest. Why do they make you happy?
  • What are your triggers that cause you to feel anxious? How can you avoid them or minimize their effect on your mental health?
  • Check in with yourself – how are you feeling physically, mentally, and emotionally today?
  • What makes you feel like your most authentic self? Is it being around a certain person, doing a certain activity, etc..
  • Write one to three things that inspire you to be your best self?
  • What helps brighten your day when you are going through a hard time? 
  • What’s your love language (words of affirmation, gifts, acts of service, physical touch, or quality time)? How can you better show love to yourself through that?
  • When was the last time you cried and what helped you feel better?
  • What causes you to get angry? Are there any certain coping skills that help you calm down?
  • What makes you feel the most confident?
  • What are the emotions that you feel the most? Are they mostly positive or mostly negative?
  • Who is someone in your life that always seems positive? How can you learn from them to develop a more positive mindset? 
  • Do you express your feelings easily? If not, why?
  • Who are you the most positive around, and who seems to bring out more negative thoughts?

Therapy Journal Prompts For After Your Session

  • How did you feel 10 minutes after your therapy session today?
  • How are you feeling after your therapy session?
  • Did you learn anything new about yourself?
  • Were there any surprising thoughts or feelings that came up for you during your session?
  • What are some practical tools that you learned today that will help you when you are struggling?
  • What stuck out to you the most during your session?
  • Were there any points during therapy today that were tough to talk through?
  • Was there something you wanted to discuss today but it didn’t come up?
  • Did you receive any homework or activities to do and/or practice before the next therapy session? How do you feel about it?
  • What do you need to do to prepare for your next session?

Therapy Journal Prompts About Self Acceptance & Confidence

  • Write down three of your favorite songs about self acceptance. What do the lyrics mean to you?
  • Why do you think you struggle with self acceptance?
  • What makes you feel loved?
  • Have you taken the time to appreciate yourself lately? If not, how can you do that this week?
  • What parts of your personality, skills, appearance, etc. do you love the most, and why?
  • Describe a time in your life when you felt the most confident. What made you feel that way?
  • What does self acceptance mean to you?
  • How do you think your life would change if you loved and accepted yourself just as you are?
  • When was the last time you were proud of yourself?
  • How do you feel when someone compliments you?

Therapy Journal (List) Prompts

  • What are five things you are grateful for in your life right now?
  • Describe yourself in three words, then explain why you picked those words.
  • What are five things that you love about yourself?
  • What are five good thoughts you have had recently?
  • Who are five people in your life that you are grateful for?
  • Describe three times in your life when you felt the happiest.
  • What are three things you want to tell your past self?
  • What are three things you want to tell your future self? 
  • Write down five compliments you have gotten from friends and family.
  • What are five things you can remind yourself of when you are having anxiety.

Therapy Journal (Letter) Prompts

  • Write a letter to someone that inspires you to keep going.
  • Write a letter to someone who has had a negative impact on your life. 
  • Write an encouraging letter to yourself to read on a bad day. 
  • Write a letter to encourage someone else.
  • Write a letter to someone who has been a positive influence to you.
  • Write a letter to someone you are thankful for.
  • Write a letter to yourself ten years in the future. Then seal it in an envelope to be opened ten years after today’s date.

Miscellaneous Therapy Journal Prompts 

  • If you could travel anywhere in the world, where would you go and what would you do?
  • What is something that you’ve always wanted to do but fear has held you back? How can you face that fear and go after what you want?
  • What does your perfect day look like?
  • If you could spend the day with anyone, dead or alive, who would it be and what would you do?
  • What are your monthly, yearly, and/or life goals? How do you plan on achieving them?
  • How do you define these words: success, happiness, contentment, growth?
  • What is something you are hoping to overcome? How are you going to make that happen?
  • Find an inspirational quote and write it out. What thoughts come to mind when you are reading it?
  • How do you practice self care?
  • Do you find yourself comparing yourself against others? When do those feelings typically come up, and how can you put a stop to them?
  • How has journaling impacted your mental health?

I strongly believe a journaling practice has therapeutic benefits and there for mental health benefits. Whether you use a digital journal, a gratitude journal, or even a sketch book, it doesn’t matter what it looks like! Each journal entry is an opportunity of expressive writing so you can work on your emotional state and mental health. Journaling is a valuable practice and the first time is the hardest but the perfect time to start is now!

I hope these journaling prompts will be a great resource for you. If at any time you need immediate help reach out to the National Suicide Prevention Lifeline (1-800-273-8255). Always remember that whatever you are going through, you are not alone!

About the Author

Kelly Clark

Kelly graduated from Liberty University with a degree in Advertising and Public Relations and a minor in Journalism. Even though it took her a little while to find her career path, she was always meant to be in Communications. She remembers writing poems and songs when she was a little girl and pitching to my parents the reasons why I should have a cell phone when I was a teenager. She currently has a blog ( where she talks about her weight-loss journey, mental health and personal development. Her hope is to encourage and inspire readers and let them know they are not alone. Reading blog posts like that are what helped her in tough times and she wants to pay it forward. She loves dance fitness, listening to music, and creating layouts in her bullet journal. She's a big fan of planning, especially when cute notebooks and pens are involved. Her dream job has changed so much over the years; right now she'd love to co-own a dance studio.