Mental Health Monday | RachelPoli.com

Journal Prompts for a Bad Day

Journaling is something that helps me whenever I have a rough day.

It allows me to get out my feelings and frustrations onto the paper. I can rant and ramble to my heart’s content and if I can’t find the words, I can draw or scribble.

Normally, I write about my day or talk it out with myself about why I feel the way I do, but there are plenty of journal prompts to help you get over a rough patch.

For example, there are prompts that help you focus on something else or shift your thinking around.

I’ve compiled a list of prompts that may help.

Mental Health Monday: Journal Prompts for a Bad Day | Mental Health Matters | Mental Health | Journaling | Journal Prompts | RachelPoli.com

  1. Describe your day/talk about what’s bothering you.
  2. Explain why you feel a certain way.
  3. If a day like today happens again, what can you do about it? If it’s something you can’t control, how can you deal with it?
  4. What are three good things that happened today?
  5. Create a list of the things you love and/or the things that make you happy.
  6. Create a list of positive affirmations for yourself.
  7. List a few self-care activities you’d like to try. Set a date to try one of them.
  8. What are you most proud of yourself for?
  9. Write about a happy memory from your childhood.
  10. Write about a funny story that happened to you.
  11. List a few things you’re grateful for.
  12. Write a letter to someone or something (or whatever made you upset) to get those feelings out.
  13. Pick a word you want to focus on going forward that will help you. (Love, patience, kindness, etc.)
  14. What’s something you’re looking forward to?
  15. Make a list of your favorite things.
  16. Is there anything you’d like to change about your routine?
  17. What’s something in your life you want to let go of?
  18. What is your greatest strength?
  19. Talk about your favorite song and what the lyrics mean to you.
  20. Start a mood tracker for the week/month.
  21. What has been your greatest achievement?
  22. What goal are you currently aiming for?
  23. Create a brain dump.
  24. List some interesting facts about yourself.
  25. List some people you love and feel comfortable reaching out to.
  26. If you could do anything right now, what would it be?
  27. Make a list of activities you can do on a rough day.
  28. What’s the best thing that’s ever happened to you?
  29. What’s something you want to work on?
  30. What’s your favorite hobby and what’s a new hobby you’d like to try?

Mental Health Monday: Journal Prompts for a Bad Day | Mental Health Matters | Mental Health | Journaling | Journal Prompts | RachelPoli.com

What are some other journal prompts that help you? Let me know in the comments.Blog Signature | RachelPoli.com

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