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journal prompts for healing

Healing is hard and journaling can help! We are providing you with journal prompts for healing, journaling topics for adults, ideas for journaling topics on self reflecting, self discovery, and self love.

 These exercises will lead you to a better version of yourself! Elevate yourself with the ultimate journal prompts for healing. 

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1. Embracing the challenges and difficulties

Challenges in your life are hard. No doubt about that. It is how you handle the difficulties in your life that makes you the person you are today. Allowing yourself to grow from the most difficult aspects in your life may sometimes become the catalyst for change that is needed to grow into the person you want to become. 

Obstacles are a part of our everyday lives and impacts our relationships with others as well as with yourself. If you start normalizing these occurences you would be able to better manage and become equipped so that you are not so easy to give up. 

Let’s say you landed that job you always wanted. And now that you are in that job you are running into your boss not accepting your feedback or you are not as motivated as you once were. Instead of dwelling on these challenges ask yourself what are your options. What are some changes you can make within the next few days, weeks, or months that will help you overcome and face these challenges by becoming proactive. 

There are times where we want to take control and fix things ourselves. Remember to also allow things to flow and that these challenges are in our lives to be learning lessons for a change to come. 

Here are four journal prompts to help you with your healing

  • 1. What am I able to control about this situation?
  • 2. Have I taken the time to see the bigger picture?
  • 3. Are you doing what you are passionate about?
  • 4. What are the current challenges you are facing?

2. Breathing, Meditation, & Yoga

Oxygen, it’s one of the biggest factors that is keeping you alive. Deep breathing supplies oxygen to your brain which may help with anxiety, and a sense of calmness. Meditation helps you connect to your body and keeps your attention focused on the now. 

Many people unfortunately have a hard time concentrating and remaining present. Yoga can provide the benefits of breathing techniques with meditation at the same time. 

Yoga practices is meant to help improve the innate body’s healing ability to increase your levels of happiness, lower your levels of anxiety and stress, and enhance your spiritual journey. 

Here are three journal prompts for self reflection

  • 1. What am I doing to provide myself time to be present?
  • 2. What are ways I can improve the way I reduce stress?
  • 3. Where is my mind when I am anxious and stressed?

3. Go out in nature, exercise, find a hobby

Go for a walk, take a hike with a friend, explore the unknown. Take this time to become one with nature and let the flow of mother earth take you on a journey. One of the best ways to deal with healing is with nature. 

Becoming active and working on projects that you are passionate about allows you to free your mind. When we become stuck in our own mind and thoughts we keep ourselves separate from the outside world which can lead us into a downward spiral of feelings.

Exposing yourself to nature contributes to your overall well begin and a longer life. So get moving, stay active, and experience the vast world around you.  

Here are three journaling prompts for self discovery 

  • 1. How do I feel after I go out for a walk or exercise?
  • 2. What are hobbies I enjoy doing? Here are new ones I would like to try.
  • 3. What are ways that I connect to nature?

journal prompts for healing

4. Prioritize self care

You can not give what you do not have. This is probably one of our favorite things to say on this website. If you consider yourself to be a nurturer, someone who enjoys giving and helping others than you understand and know that by continuously doing so will leave you feeling depleted and drained. 

For all the parents out there, finding time could be nearly impossibly. However, by not working to find space and time to give back to yourself and recharge you, you not only put yourself in the state of fight or flight mode: you are also putting your kids at risk for coping with these behaviors. 

Do yourself that favor, you deserve it. We all have our own version of what self care looks like just make sure you give it to you. 

Here are three journal prompts for self love

  • 1. When was the last time I did something for me?
  • 2. How do I talk to myself everyday? Is it positive or negative self talk?
  • 3. If I am honest with myself, here are the excuses I make for why I can not find time for me? And here is how I will work on it.

5. Listen to music

Most of all listen to music, and at times this is how you get your inspiration for the mood you may be in. You listen to music when you are sad, happy, depressed, or any other emotions you can think of. Music is an integral part of our lives. 

What kind of music do you listen to? When do you listen to music? We tend to get lost in the melody and lyrics of the music when we listen to it. At times watching a music video may be enticing and have us playing the song on repeat. Whatever and where ever you find yourself listening to music the emotional response helps you address your perception and experience within your own life. 

Related Post: The 33 Ultimate Self Care Goals to Live a Better Life

Here are three daily journaling prompts

  • 1. What music did you listen to today and how did it make you feel?
  • 2. What made you experience these emotions?
  • 3. Write a goodbye letter to your bad habits. A welcome letter to the new habits.

6. Be conscious about your thoughts

Every action has been a thought. Make sure you take consideration as to what you put your focus and mind to. We have at least 6,000 thoughts a day! Imagine how many of those thought actually benefit us in some way. Negative self talk comes from a place of depression and low self-confidence. 

Throughout your healing journey you will encounter countless times where you will have to had a strong desire to change your mindset. 

Here are three journal prompts for healing 

1. What was a negative thought you had today? Now, change it into a positive one. 

2. Were you able to pay attention to your self talk? If so, was it productive? 

3. Write down 3 things about yourself that you are grateful for and post them on your wall or mirror.

7. Take hold of your anxiety

Anxiety comes to many of us in all different ways. Most of us face the feeling of despair and anxiousness that can leave us feeling debilitated. 

Practice mindfulness and meditation, reach out to a support group, be okay in solitude. Healing the wounds with anxiety is not impossible but you need to get up and get moving.  Recognizing your anxiety is helpful so you can start making a change. Once you are aware and honest with yourself then you can start journaling and answering the following the questions for yourself. 

Here are four journal prompts for adults with anxiety 

1. What does my anxiety look like and feel like to me?

2. Write a letter to your body and to the world thanking it. 

3. Recognize your anxiety triggers? 

4. Think of a time you were hard on yourself? What did you learn from that experience?


8. Ask for help

Asking for help is not the easiest thing. Begin vulnerable and reaching out to others in times of need may feel like something out of the question, but the truth of the matter is that it’s not. The stereotype of this has left people feeling as if they need to manage all of their problems and struggles on their own, but this is not the case. 

We may feel like noone else may understand us or that we do not want to burden other people with our own issues. This feeling is normal. Seek out therapy or support groups who understands your needs so that you can start begin there for yourself again. 

Here are three journal prompting for self reflection

1. What is stopping me from getting the help I deserve and need?

2. What are the situations in my life that makes me feel like I am alone in life and that noone else understands? 

3. Do I catch myself in self sabotaging mode when I am seeking only to be understood?  

In conclusion

The healing is not impossible, it does take a certain self awareness to make desirable changes. 

Journaling prompts will help dive deep into why you do the things you do. Work on doing these exercise daily and start seeing the change in you. 

Embrace the challenges and hardships, learn how to become more present with breathing techniques and meditations. Go out for a walk in nature. Listen to your favorite music, put yourself first. And most importantly realize that you are not alone so be strong enough to ask for help when needed. 


Spiritually Savvy Women


  1. Charlie-Elizabeth Nadeau
    Charlie-Elizabeth Nadeau

    Needed to read this today, I’ve been dealing with the loss of my grandparents, both left us within a sort amount of time. I agree that awareness is a key to change. Love these prompts and how you flow through explaining these tips for healing. Thank you, saving this as well!

    1. Spiritually Savvy

      Hi Charlie-Elizabeth, Thank you for your lovely comment, and sorry to hear that. Energy can neither be created nor destroyed – only converted from one form of energy to another. Your grandparents are still around and doing better than all of us here in this world. Nevertheless, it does not make it any easier. Blessing and healing throughout your journaling and journey to help you heal with the physical loss of them both.

  2. Fransic verso

    Great tips, asking for help sometimes can be difficult but we need to do it. Thank you for sharing!

    1. Spiritually Savvy

      Thank you Fransic! We are glad you found the information useful.

  3. Mina

    I totally agree – it’s good to focus on self-care, I started to spend more time on myself, even decided to visit a PT regularly since I need that a lot – for myself and for my back

    1. Spiritually Savvy

      Hi Mina, that is great to hear! Glad you are taking the time for yourself. 🙂

  4. Lindsey

    This is a wonderful resource of great advice and reflection so that you can apply it! So often we here something and then it is forgotten. Thank you for making this meaningful and something that will stick.

    1. Spiritually Savvy

      Thank Lindsey! We appreciate that you found this useful, may it bring you blessings and prosperity in this life.

  5. nia

    These are really great ways to heal and thank you for sharing this reflection!

    1. Spiritually Savvy

      Hi Nia, thank you! Glad you think so too.

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