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Top 21 Healing Journal Prompts (+FREE Download PDF)

Healing Journal Prompts

This post contains some of the best healing journal prompts that will help you manage your emotions in healthy ways and heal.

What Is Journaling?

Journaling is simply writing down your thoughts and feelings to process them and gain a clearer perspective.

Journaling has been shown to help with a number of psychological issues, including stress, anxiety, and depression.

Why Journal?

Journaling is an effective way to process your feelings and thoughts after a long day.

This tool can give you a greater understanding of things happening to you and figure out the best action step to take next.

Related: Top +100 Journal Prompts For Mental Health [+Free PDF Printable!

21 Healing Journal Prompts

1. Describe a painful memory you are ready to release today.

2. What negative thoughts or painful feelings have you been holding on to because of this memory?

3. How does holding onto these thoughts and feelings negatively impact your daily life?

4. What thoughts and feelings would you like to feel instead?

5. Is there a lesson in this memory you’ve learned?

6. Is there someone you need to forgive? If yes, write them a letter explaining how you felt and telling them everything you wish you could say to them.

7. Is there something you need to forgive yourself for? If yes, write yourself a letter.

8. Write out a mantra that encourages releasing old wounds. Repeat it every morning or as often as you can.

The following are some examples:

  • I let go of my negative emotions
  • I choose to move on
  • As I move on, I feel liberated
  • I forgive myself and I forgive others

9. What are you currently stressed or anxious about? Why is that so?

10. List your top three anxious thoughts.

11. What can you replace the anxious thoughts with?

Related: How To Stop Self-Critical Thoughts Using These Top 10 Techniques

12. Describe a time when you felt anxious about something that never happened.

13. What helped you cope with your stress or anxiety in the past?

14. What are three actionable steps you can take today to bring greater peace into your life?

15. What would you tell a friend who’s going through the same challenges?

16. What parts of your life have been affected most by your pain?

17. Write a goodbye letter to your negative and anxious thoughts.

18. List three things you’re grateful for today.

19. What do you wish you would remember on your bad days? 

20. Write a letter of encouragement to yourself.

21. How can you make progress towards healing this week? 

Related: Inner Teenager Healing: 14 Proven Exercises to Heal Your Inner Teenager

FREE Healing Journal Prompts PDF

How to Journal?

Use the following tips to get started with journaling:

  • Make a daily habit: set aside a few minutes every day to journal.
  • Make it accessible: keep a pen and paper handy or use your smartphone.
  • Let the words flow freely: write down whatever feels right. Don’t worry about spelling mistakes.

When to Seek Help?

While journaling can support your management of painful emotions, it is not a substitute for treatment.

Psychologist Locator and the National Register are two websites for locating psychologists in USA.

Online therapy is also an option. It can be much more affordable than in-person therapy but can be equally effective. (source)

I recommend  Online-Therapy.com for affordable online therapy. 

(Disclaimer: This is an affiliate link, which means I receive a commission at no extra cost to you if you choose to use this link. You will get 20% off your first month)

Self-Compassion Worksheets (1)


A journal helps you connect with yourself by revealing your most private thoughts and feelings.

This can help you de-stress and gain a clearer perspective.