Therapy journal prompts are questions or sentence starters that help you write about your thoughts, feelings, and experiences while you’re in therapy. They give you a place to begin when you’re unsure what to write about.
Many people find they continue thinking about what happened in therapy between sessions. We put this guide together to share prompts you can use before and after sessions and on difficult days, plus a few tips for starting a journal that feels manageable.
Before getting into the prompts, it helps to know what therapy journaling looks like in practice.
What Is Therapy Journaling?
Therapy journaling is writing you do alongside therapy to notice patterns, process feelings, and reflect on what you’re learning. It can be as structured or as loose as you want.
Journaling fits naturally with many types of therapy. For example, emotion tracking, which means noting how you feel and what was happening at the time, is a common part of therapy. In cognitive behavioral therapy (CBT), practicing skills between sessions tends to help the approach work better, and writing is one way to practice.
Your therapist may suggest specific exercises, but you can also keep a journal on your own. With that in mind, it’s fair to wonder how much writing actually helps.
Can Journaling Help Your Mental Health?
Journaling can help many people, though it works differently for everyone. Writing regularly may help you prioritize problems and fears and notice how your mood changes over time.
The research on writing is promising but mixed. Studies of expressive writing, where you write about your deepest thoughts and feelings on a stressful event, have shown limited or mixed benefits for mental health overall. Other approaches, such as writing about positive experiences or gratitude, have shown encouraging early results.
Journaling may support your well-being, especially alongside therapy. If a type of writing leaves you feeling worse, it’s okay to stop and talk with your therapist about it.
The prompts below are grouped by when you might use them, starting with the time before a session.
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What Are Good Journal Prompts Before Therapy?
Writing before a session can help you arrive with a clearer sense of what’s on your mind. These prompts can help you organize your thoughts going in:
- What has been on my mind most since my last session?
- What moment this week brought up a strong feeling?
- Is there something I’ve been avoiding saying out loud?
- What do I most want to get out of today’s session?
- Is there anything about therapy itself I want to talk about?
If you’re new to therapy, you don’t need to prepare anything for your first appointment. Some people still find it calming to write a few notes about what they hope to get from a first session and what brought them to therapy.
Once a session ends, a different set of prompts can help you hold on to what you talked about.
What Should I Journal About After a Therapy Session?
Writing after a session gives you a chance to capture insights before they fade. Try setting aside a few minutes while the conversation still feels fresh.
- What stood out to me most from today’s session?
- Did anything surprise me or feel uncomfortable?
- What is one idea or skill I want to try this week?
- How did I feel when I walked out compared with when I walked in?
Your answers can also help you notice how therapy is going over time. If you keep writing that sessions feel rushed or that you don’t feel heard, that’s useful information to bring to your therapist.
Some of the most helpful writing happens on the days between sessions, especially the hard ones.
What Are Journal Prompts for Difficult Days?
On tough days, a simple prompt can make it easier to slow down and sort through what you’re feeling. Choose the group that fits what you’re experiencing.
Use Prompts to Work Through Anxiety
These prompts can help you look at anxious thoughts with a little more distance. Writing down worries earlier in the evening may also help if anxiety keeps you awake at night.
- What exactly am I worried about right now?
- What evidence supports this worry, and what evidence doesn’t?
- What would I say to a friend who had this same worry?
Use Prompts to Name Hard Emotions
Putting a feeling into words can make it feel more manageable. Naming feelings is also a first step in managing your emotions, a skill many people build in therapy.
- What am I feeling right now, and where do I notice it in my body?
- What does this feeling remind me of? When else have I felt something similar?
- What happened just before this feeling started?
- What do I need most in this moment?
Use Prompts to Practice Gratitude and Self-Compassion
Writing about positive moments can balance out harder entries.
- What is one small thing that went well today?
- Who has made my life easier lately, and what would I want to thank them for?
- What is something I handled well, even if it felt hard?
How Do I Start a Therapy Journal?
Starting a journal works best when you keep it simple. A pen and paper or a notes app on your phone both work well.
Try to write on a regular schedule, even if it’s only for a few minutes. It might be an easier habit to start if you also pair it with something else you already do regularly. Keeping your journal somewhere easy to reach makes it easier to write whenever a thought comes up. There’s no right way to journal, so feel free to write, draw, or make lists.
Your journal belongs to you. You can keep it completely private or choose to share parts of it.
Should I Share My Journal With My Therapist?
Sharing your journal is up to you. Some people read a passage aloud in session, while others simply use their notes as a reminder of what to bring up. Either approach can help.
Talking openly about what you write can also strengthen your work together. The bond with your therapist plays a big role in whether therapy helps, and being open with them is part of building that trust. If you aren’t sure your current therapist is the right person to share with, it may help to think about whether a therapist fits your needs.
If you’re not in therapy yet and want support beyond journaling, there are several ways to find someone. You can check your insurance company’s directory, ask your doctor for a referral, or look into community clinics. We also created Mental Health Match to make this part easier, and it’s free to use. You answer a few questions about your needs and preferences, and we introduce you to therapists who are a strong fit.
| Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare professional about any medical concerns. If you are in crisis, please call or text the 988 Suicide & Crisis Lifeline at 988. |
