105 Therapy Journal Prompts to Help You Express Your Feelings

Are you looking for a way to express your emotions but have no idea where to start? These therapy journal prompts will help you get started.

The topics range from the simple 'Write about what's bothering you today' to the deep 'What do you really want right now?'

A woman writing in a therapeutic journal with flowers and a cup of coffee.

Whether you need a place to vent, or simply want a way to get in touch with your innermost desires, these questions are sure to help.

Here are 105 Therapy Journal Prompts to Help You Express Your Feelings.

A coffee tray with flowers and a notebook on a bed, providing comforting journaling prompts for therapy.

Therapy Journal Prompts

My day was…
A goal I have is…
My emotions are…
Today, I learned that…
Something that happened to me in the past is…
What I want is…
The most important thing for me right now is..
My favorite feeling is typically.. because …
My least favorite feeling is typically .. because .. . . . .
The happiest time of my life was when .. "fill in the blank"
I am grateful for..
I wish I could meet/know..
My life would be like if..
What I like most about myself is…
The thing I am most proud of is..
Something that makes me uncomfortable is .. because .. . . . .
Before you started this journal, what did you think was going to happen? What has happened?
The one thing that scares me the most is… because …
The one comfort I find in my day-to-day life is… because …
A past time that made me happy was when … "fill in the blank"
I regret doing too much of …
The best advice you've ever been given was by … "fill in the blank"
The worst advice you've ever been given was by… because …
One future accomplishment that I would like to see myself achieving is.. "fill in the blank"
One future goal that I would like to accomplish is… because . . .
My greatest fears are…. because …
I hope to achieve…
What makes me laugh is.. "fill in the blank"
What makes me cry is..
My feelings about death are.. because…
What do I regret not having done before?
Describe your siblings and favorite thing about them.
If I were to die today, what would be the one regret I would have?
What is something that you think is funny, but most people don't understand why it's funny? Explain why it's funny to you:
If there were two of me and they each had a day to live, how would they spend their time differently?
What small thing are you grateful for now?
What large thing are you grateful for now?
What made your day better today?
What makes you angry?
What is something that makes an average day better for you?
If I could have three wishes granted, what would they be? Explain how they would help you:
What are some things that are on your wish list for the future? Explain:
Describe the past week in a few words. Describe this week in a few words.
Who was the best adult you ever knew? How did it make you feel?
What is one thing you want your future selt to know about you?
Who was the worst adult you ever knew? How did it make you feel?
What advice would you give to an adult today who is struggling with a problem at school or work? Describe how this advice can help them.
What has been the most challenging thing about your life so far? Explain:
If you could have any one superpower, what would it be and how would it help with your life? Describe how:
What hobbies have you had over the years? How did they make you feel:
What was it like growing up as a child?
What is your ideal job? How would it pay the bills and support a family? Describe how this will help you:
If I asked your friends what they think are your weaknesses, what would they say? Explain:
If I asked your family what they think are your weaknesses, what would they say? Explain how this might affect how people see you now or in the future:
What is your greatest achievement so far?
What is your greatest failure?
If you had to do it over again, what would you have done differently?
How many friends do you have in real life? Describe your best friend today:
How many Facebook friends do you have and what is the most important thing they share with you about your life:
Describe the most enjoyable holiday that you have ever been on. Explain how it made you feel:
What is something you think is a coincidence? Explain:
Describe the best and worst day of your life so far. Explain, why:
Do you have a superhero power? What would they be and how would it help you in life?:
What did you want to be when you grew up? Why did you change your mind? Describe:
If I asked 20 people to list one family member, what three people would they choose for me to include in this biographical story about myself? Explain why:
What new skill do you want to learn? Describe how you will take this skill and use it to make the world a better place:
What is one thing that makes you really angry? Explain:
How are you feeling emotionally right now, as if first thing in the morning? Describe:
What music are you listening to right now? Describe:
Do you have any pets or household items of significance that have been with you for years? If so, describe how they make your day better and why:
Why did I choose this career for myself? Explain how it has affected my life and the people around me:
If you could choose any career, what would it be? Explain how this will affect your life in a positive way:
What do you like to do on rainy days? Describe one thing that makes your day better:
If I were to write a story about this period of time, what would it involve? Explain:
What is the best advice you have ever been given by someone else? Describe: (written by another person)
If I were to ask my own parents, grandparents or siblings for advice on something you are struggling with right now, what are they going to say and how would you feel about that answer:
What is one thing that makes you happy?
If I were to ask your friends what one thing they find special about you, what would they say and why:
Describe one good thing that happened to you at school or work that has made a positive difference in your life. Explain how it affected your life:
If I could do anything tomorrow what would it be?
If I could change one thing in the world right now, what would it be. Explain:
If there were to be no tomorrow, or if time had stopped today, how would my life be different? Describe how your life would change:
If you could pick one event that occurred in your life and change it, what would it be? Explain:
What are you most concerned with in any aspect of your life? Explain why:
How do you define success? Describe how this is important to you:
What have been the best and worst decisions you have made so far in your life? Explain:
What has kept you up at night lately? Describe what made this so important to you:
What is one thing that makes you feel safe and secure in your world right now? Describe how:
Do you have any relatives that you could talk with on the phone or meet with for a cup of tea right now? If so, describe your feelings about having them there and how it would make your life better:
If I were to give your friends a message for you, what would they say? Explain why it is special to you:
What are three things that make school really fun for me today?
If I asked 20 people to list three things that make school fun for them today, what would they say? Explain:
If I asked 20 people what they are most worried about at school or work right now, what would they say? Explain how you can help them feel better:
If I were to ask your teachers and friends to describe you, what would they say? Explain how this makes you feel:
If I were to write a story about you today, what part would it include and how does it relate to your life?
If I were to write a story of your life, where would it focus on the most and why:
If I were to write a story of your life, what would it be called:
If I were to ask your friends and family about your life today, what would they say? Describe how this makes you feel:
If I were to ask 20 people who know you the best about your future as an adult, what would they say? Explain how you are going to change between now and then:
What do good friends do for each other that makes a special difference in their lives? Describe something that friends do that help them both feel better:
If I were to write a story about you, where would it focus and what is the most important thing in your life right now?
Describe a moment in time when things turned around for you, even if you didn't particularly want things to change that way:
What is one thing that can really make a difference in your life right now? Explain:
If I were to write a story of your future, what would it be called and why:
If I were to write a story of your future, what is the most interesting part so far?

A woman practicing therapy journaling by writing in a notebook with a pen and a cup of coffee.

Remember When Journaling

Life can be a struggle at times, especially if we're always thinking about the negative. However, there is always something to be grateful for. Taking a moment to truly stop and appreciate all that we have will help us realize how blessed we really are.

A notebook filled with therapy journal prompts placed next to a cup of coffee and cupcakes on a marble table.

It may seem counter-intuitive, but by taking a moment to appreciate everything around us, we'll have an easier time accepting our circumstances and dealing with them in the most peaceful way possible.

Show Daily Gratitude in your journal and remember just how wonderful you are. 🙂