7 positive journaling prompts for difficult times

 

Like many little girls, I kept a diary at a young age. (The cover was puffy and bright blue and covered in stickers.) But it wasn’t until my teenage years that journaling became a lifeline for me. 

As I experienced bouts of deep depression, having a place to sort out and organize my thoughts, release my fears, and explore my creativity was essential to my well being. My journal became my refuge. 

Over the years, journalling has become my #1 go-to method for wellbeing and self-care, as well as intentional thinking and strategizing. I’ve learned (and experienced time and time again) how journaling can help us feel more grounded, resilient, calmer, optimistic, and become more deliberate with our actions. I’m so grateful to have this practice in my life, and I’d love to extend that opportunity to you, too. 

So for today, here are 7 positive journaling prompts for you to try. 

You can use these if you’re feeling overwhelmed, anxious, shaking-in-your-boots scared, or simply looking to make the best of things. 


New to journaling? No problem. 

A few tips…

  • To get started, try writing for just 5-10 minutes and see how it goes. You can keep writing longer, or return later if you like.

  • Pick one prompt at a time. You can do one prompt a day, or do them all back to back, or pick and choose. Your choice!

  • Your writing doesn’t have to be “good”. You don’t have to read what you write, or even keep it. 

  • If you don’t have a journal, grab a notebook or a blank piece of paper. Or, while I recommend writing by hand, you can use a device if you prefer.


Let’s get started.

PROMPT #1: How do I want to say I approached this time in my life? 

When you look back about this difficult time — because it will indeed pass — how do you want to say you responded? What kind of attitude will you want to have had? What kind of actions will you want to have taken? Imagine what kind of approach you’ll want to say you’ve taken when you look back on this time.

PROMPT #2: What is good right now? 

Look for the good. What is positive in your life, or this day, or this moment? Even if times are tough, what can you celebrate, or appreciate right now? List or reflect on even the smallest of things that are going well, or that make you happy. 

PROMPT #3: How have difficult times in the past ultimately helped me get to where I am today? 

When facing challenging circumstances, it can help to remember experiences you’ve overcome in the past, and what good ultimately came from them. Consider some of the major challenges you’ve already faced in your life. Looking back, how have you used those challenging experiences to learn, grow, and become who you are today? 

PROMPT #4 What are my strengths? 

It can be helpful to remember what strengths and superpowers you have in your arsenal. What are you good at? What capabilities and assets do you possess, whether that’s creativity, resilience, organizational skills, a sense of humour, etc. Reflect on who you are and what makes you great… and remind yourself of how those strengths might be useful in times of crisis or challenge. 

PROMPT #5: How could I use my words or actions to help others? 

What words of kindness, encouragement, humour, knowledge or support could you share with others? What small actions could you take to support other people, like those in your community, or who will need extra support in this time? What special gifts, knowledge, experience, or superpowers do you have that you could use to help others?

PROMPT #6: What do I want to focus on right now? 

Instead of thinking we have to do everything all at once, (or worrying about all potential outcomes) it can be useful to deliberately choose what we want to focus on the most. Where do you want your energy and attention to go towards, first and foremost? What are your most important priorities?

PROMPT #7 What needs to be let out? 

What is in your head that needs to come out onto the page? Fears, worries, random thoughts, ideas, even a poem… give yourself some creative freedom to just write for a while. Let this be stream-of-consciousness, judgement-free space to simply write. You might be surprised at how good you feel when it’s all out of your brain and onto the page. 

Like I said, you don’t have to do all of these all at once. You can pick any single prompt that appeals to you.

Finally, feel free to share your own journaling prompts or methods with me. What helps you in times of crisis? I’d love to hear from you.

Whatever happens next in the coming days, please know I’m thinking of you. 

I really do believe that storytelling is one of the best tools we have to help ourselves, and each other. The stories we tell ourselves, and the stories we share with others… they all matter. Let’s continue to choose our stories consciously, with compassion, purpose, and heart. 

 
Camille DePutterComment