I always like sharing journal ideas when I come up with ones that work for me. More people than ever are journaling, and it’s no wonder: it’s good for both mental health and creativity. It can give us ways to deal with low-self esteem, fears, and negative thinking, and open up the door to new ideas.
I even found these journal prompts helped a little in managing symptoms of depression and anxiety. I hope you enjoy them!
1. Introduce yourself.
Write your name vertically down the page.
Then, for each letter that spells out your name, write a positive adjective that describes you beginning with that letter. Like this:
Young at Heart
Optimistic
Unique
Radiant
Nonconforming
Adventurous
Magnetic
Energized
2. Remember the positive.
Write about a few of the nicest compliments anyone’s ever given you.
3. Correct the record.
Write down some mean and completely unfair things you’ve been told about yourself…or that your “inner critic” tells you. Leave a line in between each one.
Cross out these lies and write the truth below each one.
It may look something like this.
“You’re too sensitive.”
I feel things deeply, which helps me empathize with others.
“You’re ugly.”
I am beautiful inside and out.
“You’re never going to change.”
I am changing, improving, and becoming my best self.
4. Tell Your True Survival Stories.
Write about two difficult things you’ve survived in your life so far. That should remind you how strong you are. You can handle just about anything life throws at you!
5. Fill In The Brag.
I am incredibly talented at ___________.
I am also very good at _____________________.
I’ve gotten so much better at ________________.
People enjoy being around me because I’m so __________.
I am an expert on ______________.
Lots of people admire how ___________ I am.
(Now write a few more brags from scratch for yourself!)
Do you ever write in a journal? Does journaling—or writing in general—support your self-esteem and your overall mental health? Let us know about it in the comments!
And if you’d like more prompts about self-acceptance and positivity, take a look at my new journal, The Book of Dreams Come True. It’s such a good way to lift your mood and make a fresh start. Take a look here!
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Thanks for reading, and have a good week!
I do journal almost everyday. It helps me discover things about myself after reviewing what I wrote. It’s unearthing the potential opportunity to improve and better myself. I will have to give some of your exercises you mentioned in your blog a try.
Hi, Katherine! I’ve only gotten into journalling in the past year, and like you, I find that it really makes a difference. Thanks for reading, and for commenting!
Oh, yes, Bryn! Thanks for the boost! I wrote a note of encouragement to someone today. I wrote it to help her, but discovered that it was the message I needed to hear myself. I copied it to my journal folder.
One thing I would add to your suggestions. If you keep an encouragement journal, go back and read it from time to time. It’s easy to forget the successes.
When I was kid (in the days of pen pals & letter writing), my friends & I used to write letters to ourselves for each birthday & also the big milestones (ie. ”Dear 21 from Dear Sweet 16″ etc).
We didn’t know it at the time, but it was a running journal of our lives & spooky glimpse in to the future. It kept us on track with short & mid term goals & helped us through teen struggles, parents’ divorces, careers, boys & so on.
We still (well, I do) keep the tradition running some 20+yrs later. I call it the ‘honesty box’ when I open my “Dear XX” letter each birthday & discover what I achieved for the previous year or where I fell short a wee bit.
Super enlightening & inspirational ritual … Incredibly powerful for mental health.
Thanks Kris. Sounds like a useful and motivational tool to write yourself letters. Years ago I wrote letters to my grandma. She saved my letters and I got them back when she passed away. I still get tears when I even think about those letters. They are all colored with my positive twist on my life at that time. I wrote a poem about those letters. A couple of lines go:
“Love distorted words catch the sunlight
and cast rainbows on my grief.”
Hi, Jessie! Oh wow, that is a great suggestion about an encouragement journal. I love it. I think we can all use those reminders! Thanks for commenting–hope you’re having a great week!
What a great strategy for staying on track. It’s so easy to let doubts and fears get the better of you when you’re isolated in the writing process. When people say negative things, I try to remember that just because someone says something doesn’t mean it’s true. If people are deliberately trying to be hurtful then there’s usually not much truth in what they are saying,
Hi Naomi! You’re so right. People can say all kinds of things that aren’t remotely true. We can reject some of it! Thanks for reading, and for commenting!
It also helps me to get some exercise. 10,000 steps a day really does lower my anxiety level.
I’ve been trying to do that, Jessie! Well, sometimes I hit it, and sometimes I don’t. 🙂
Thanks for sharing these tips!!! Many years ago and many journals ago, I used them. However, I found, I started to worry and feel ashamed that my thoughts and feelings were easy accessible. I switched to running through my self-doubt and anxiety “helpers” (positive talk, praise, etc) in my mind instead. For me it works because it feels like a safer alternative to “think” freely about the negativites and switch them to positives.
I can understand that about the journals!! Maybe they need the ones with locks for adults. Or we need them with pass codes!
Yes! 🙂
Oh and I forgot to say, I’m sorry you had a tough few weeks. I hope the rest of this week is better!!
Thanks, hon. 🙂 I’m sure it will be!
I’m sorry you’ve been having a rough time. I hope you get to feeling better soon. I know how hard it can be to pull yourself out of it sometimes.
Journaling is part of my daily routine. I use it as a way to work through what is still running through my head at the end of the day. It’s amazing how much just writing something on paper can help to let it go. I’m going to try some of these exercises the next time I can’t seem to get out of my head and back to living.
Aw thanks, hon! I’ve only gotten into journalling in the past year, and I feel the same way…it’s such a good way to let things go. 🙂 Hope you’re having a good week!
For correcting the record, one piece of advice that was given was to not settle for one correction. The inner critic will often rebut the correction. Write down the rebuttal and then correct that also. Don’t let it become a whole conversation, but 3, 4 or even 5 go-rounds is acceptable.
Ah, that’s really interesting! I love it. Thanks, Chris!
Great idea!
I absolutely love this! I’ve written some of my coping techniques on my page but never thought of these, definitely going to give them ago. Thank you for sharing. One thing you can add to your list next time is you are kind enough to share your wisdom with others who need it ?
Great and helpful post! Thank you!
Great post Bryn. I’m new to your site and love it. I journal almost everyday as it keeps me sane – most of the time. I really like Chris’ comments re the correction and the rebuttal. This life thing is all a work in progress isn’t it x
Hi, Debbie! Good to have you here. 🙂 Journaling is such a great way to clear one’s head. Thanks for the kind words!
Journaling is exercise for the mid. IT can bring such an awareness to feelings/goals and a look back into progression. Exercise is so important to the mind and the body. Both of these tools are healthy. Keep your chin up! xo Angi
I was having a pretty bad day but after doing these a feel a bit better. Thank you so much for this post!
Hi, Kit! Ahh, I am so glad to hear. Hope things keep looking up! Take care of yourself!
I love to journal. It is my go to, to figure things out and survive life! It never fails to be able to pick me up and at the same time, create a better foundation for dealing with the next round of issues. I love the idea of using your name for positive reinforcement. I am going to need to try that.