Journaling is one of those practices that’s like salt or sugar – it goes well with everything!
AKA. no matter what situation you’re experiencing in life, no matter what your life looks like, or what field you work in, journaling has your back.
In particular, if you’re struggling with mental health issues, journaling has pretty rock-solid science backing its ability to help you de-stress and find more inner calm.
And for those who are wanting to go one step further and are seeking to live a more soul-centered and meaningful life, journaling excels in this area too.
The magic of journaling lies in its gift of helping us to dig deep into the blood, marrow, and bones of our deepest selves.
Indeed, journaling is as much of a sacred soul work tool as it is a mainstream self-help practice.
Table of contents
Journaling, Mental Health, & Soul Loss
It is my conviction that the majority of the suffering in this world is due to Soul Loss – or a loss of connection to our deepest and most authentic selves.
This philosophy of inner fragmentation is reflected in many shamanic and ancient teachings. (See our article on Soul Loss for more guidance.)
Soul Loss leads to a phenomenon called the Dark Night of the Soul, a kind of existential lethargy that doesn’t leave us.
What many people call “depression,” “anxiety,” or “poor mental health” these days is actually a symptom of Soul Loss and living metaphorically ‘in the dark.’
Journaling is a simple and gentle way of helping us to pull back the thorns, scabs, and walls that have blocked us off from our inner Light.
100+ Journaling Ideas For Mental Health & Wellbeing
There are so many ways of approaching journaling and there are tons of journaling ideas out there already. But I want to approach this practice in a unique way.
Below I’ve used a couple of different age-old systems and modalities to help you dive deep.
Because mental health and wellbeing issues are primarily symptoms of Soul Loss (in my experience and understanding), you’ll find that these journaling ideas have a distinct spiritual/metaphysical orientation.
First, we’ll start with the body-heart-mind-soul approach and then with the chakra system.
i) Holistic Journaling Ideas
Well-being is the holistic feeling of vitality, aliveness, and freshness on all layers of your being.
For this reason, we’ll explore some journaling ideas for your body, heart, mind, and soul below:
Body Journaling Ideas
- What does my body need right now?
- What physical symptoms of unease have I been having lately? What might they mean?
- What kinds of physical self-care do I practice / need to practice more?
- Write about a time your body has protected or helped you.
- What makes me feel physically good? (How can I keep doing that?)
- What part of my body do I love the most? Why?
- If my body could speak, what would it say to me?
- What have I been taught about my body and how does that make me feel?
- What would totally accepting my body look or feel like?
- What is my relationship to my sexuality like? Why?
Heart Journaling Ideas
- If I could picture or sense my heart, what would it look or feel like?
- What three things generate a feeling of love in my heart?
- If my heart could speak to me, what would it say?
- How has my heart been wounded?
- What topics or areas of life fill me with passion?
- What thoughts cause my heart to constrict and close?
- What do I struggle with more: giving or receiving love? Why?
- What does self-love look like to me?
- How can I incorporate more self-compassion into my daily life?
- What do I genuinely love about myself?
Mind Journaling Ideas
- Write down three things you fear – how can they actually be positive things that may potentially lead you to grow in ways you’d never experience otherwise?
- What places, people, or practices help you to feel mentally calm? Why?
- List five things you’re thankful for right now. How can you make being grateful more a part of your life?
- What toxic core beliefs do you need to let go of (and replace with healthier self-beliefs)?
- What are your three favorite positive affirmations that help you to feel uplifted?
- What does your shadow self or wounded part of you look/sound like?
- Explore three ways you can set strong boundaries to protect your wellbeing.
- What’s your greatest strength in this life?
- If your inner child could speak to you, what would they say?
- If you could do anything empowering right now, what would you do (and why)?
Soul Journaling Ideas
- What was the most magical moment that ever happened to you? What did it look and feel like, and why was it so special?
- Explore one of your most recent nighttime dreams – what does it mean? (See How to Understand the Meaning of Your Dreams if you need more help.)
- Close your eyes, put a hand over your heart (which is the doorway to your Soul), and tune into your deepest Self. What does your Soul want you to know?
- What is the difference between Soul and Spirit in your opinion?
- What is your Soul place (a special physical space in this world)?
- Reflect on the three biggest lessons you believe your Soul came into this life to learn.
- Do you believe in soulmates? Why/why not?
- What does living a “Soul-centered” life mean to you?
- How has Soul Loss manifested in your life?
- What experiences, tools, environments, or beings help you to feel more connected with your Soul?
ii) Chakra Journaling Ideas
The chakra system is an ancient and multi-faceted philosophy that was first written about in the Vedas dating roughly back to around 1500 BC.
Understanding and working with your chakras helps you to create energetic harmony and spiritual balance. These chakra journaling ideas can reveal what areas of your life need more attention:
Root Chakra Journaling Ideas
- In what areas of life am I ungrounded?
- What does my “personal boundary” feel like and how do I know when it’s being invaded?
- What element of nature most represents me? Why?
- What people or places make me feel safe?
- What part of my body am I most disconnected from? Why?
- If I was an animal, which one would I be and why?
- In stressful situations, what can I do to help myself stay centered?
- Write about how the following words make you feel: “I have the right to be here and take up space.”
- Explore the connection between gratitude and abundance.
- Reflect on your childhood: what basic needs were you deprived of, if any(e.g., food, water, shelter, warmth, medical assistance, a safe house/neighborhood)?
Learn more about root chakra healing.
Sacral Chakra Journaling Ideas
- What simple pleasures do you enjoy the most in life?
- Write about how the following words make you feel: “I have the right to feel.”
- Reflect on what “healthy sexuality” means to you.
- What is your favorite body-centered practice (e.g., running, boxing, yoga, tai chi, swimming, pilates, etc.)?
- Name one of your addictive tendencies, what do you think triggers it? What healthy alternative can you find?
- What is the most rigid/fragile part of your body? If it could speak to you, what would it say?
- Explore what your relationship to pleasure is like. Do you over or under indulge?
- What is your favorite sense (smelling, tasting, hearing, touching, seeing) and why?
- What were you taught about self-gratification as a child?
- In what ways can you embrace your sexual nature or sensuality more?
Learn more about sacral chakra healing.
Solar Plexus Chakra Journaling Ideas
- What does “personal power” mean to me?
- As a child, what was I taught about power and autonomy?
- In what areas of life do I feel disempowered? Why?
- Define who you are in ten words or less.
- What makes you feel “weak” in life? Why?
- Explore areas of life where you carry a victim mentality – what does it feel like and what can you do to reclaim your self-sovereignty?
- How does the feeling of shame feel in your body? What can you do to counteract that feeling with love?
- Explore ways you can individuate more. (Read about individuation.)
- Reflect on these words by Joseph Campbell: “The privilege of a lifetime is being who you are.” What does that mean to you?
- List three ways you can strengthen your self-worth.
Learn more about solar plexus chakra healing.
Heart Chakra Journaling Ideas
- How was love expressed in your family as a child?
- How do you express love as an adult?
- What do you love the most about yourself?
- Write about how the following words make you feel: “I am worthy of love.”
- In what areas of life do you fear intimacy? Why?
- Imagine connecting with a rejected and abandoned part of you, what does this part need to express to you?
- Explore a moment in life when you felt overflowing love, even just for a second.
- What are the three most important qualities you need in a relationship to feel loved and secure?
- Write down three common self-criticisms and counteract them with three loving affirmations.
- What beliefs cause you to feel shut off and disconnected from others?
Learn more about heart chakra healing.
Throat Chakra Journaling Ideas
- When was the last time you were truly heard (and what did it feel like)?
- Are you a good listener? Why/why not?
- What kind of music uplifts you? What might it say about your deeper needs in life?
- In what situations are you tempted to lie and why?
- Write about how the following words make you feel: “I will speak my truth.”
- Do you have trouble speaking up or conversely, do you speak too much? Why?
- What is your relationship like with gossiping and keeping secrets?
- What is your favorite form of creative expression?
- Think of a person in your life you have trouble communicating with. Why do you think this is the case (try to think objectively)?
- What does the concept of “truth” mean to you?
Learn more about throat chakra healing.
Third Eye Chakra Journaling Ideas
- What does your intuition sound or feel like within you?
- Reflect on what areas of life you tend to see in black or white rather than shades of grey.
- List the three biggest areas of life in which you feel confused. What can you do to gain more clarity?
- Write about how the following words make you feel: “Everything I need is within me.”
- What does being open-minded mean to you?
- In what ways were your perceptive abilities invalidated as a child?
- Visualize in your mind’s eye where you want to be in life. Is your dream realistic or idealistic – or perhaps a little of both?
- What powerful insight have you had recently?
Learn more about third eye chakra healing.
Crown Chakra Journaling Ideas
- List the spirit guides (dead or alive, real or imaginary) who you believe are guiding you in life.
- What were you taught about spirituality as a child? Was it helpful or unhelpful?
- List your favorite spiritual practices and what part of you they have opened/healed.
- Write about how the following words make you feel: “I am a spiritual being having a human experience.”
- Explore your most recent spiritual or mystical experience. What do you think it meant?
- What does “Wholeness” mean to you?
- Think about a difficult situation in your life, what is its deeper/higher underlying teaching?
- Start a spiritual journal practice!
Learn more about crown chakra healing.
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Feel free to bookmark this page, send it to a friend, or print it out if it’s of help to you.
You can methodically go through each question or alternatively pick and choose those you feel drawn to. Do whatever resonates with you!
Which of these journaling ideas is your favorite? I’d love to hear below!
I have been on anti-depressants for just over 10 years and weaned myself off them during the pandemic. This has led to an existential crisis (which was being masked by the drugs). So, now I am starting my spiritual journey and exploring your wonderful website. I regularly write in my journal, but usually about mundane superficial stuff. I am looking forward to going deeper with some of the questions posed in this article.
I’m so delighted you have a place to start and space to turn to Josephyne ♡ Thank you for sharing this!
I use creative journaling…A little of journaling with prompts mixed with art and pictures. I also use articles I find online.
How do you deal with pain? As much as I try to center myself, no matter how much I try to be my own guardian, I always end up hurting people. How do you deal with such tremendous pain whether that be from what you have experienced or just uncertainties? I tried journaling but it’s not enough to soothe such a harrowing soul
Thanks for the question Byron. There’s many ways to use journaling for exploring your sense of suffering. With processing what you’ve experienced, there’s techniques of Dialoguing with different parts of yourself that feel hurt or wounded and asking them what they’d like to share. For uncertainties, you can make lists of things that are within your control and things outside of your control. A lot of our suffering comes from things outside of our control or ability to predict.
I hope that helps.
Hello my name is Misty Rackley. I am 41 years of age & I started my Spiritual Journey in June of 2020 when I met my Twin Flame. It has been a very difficult spiritual awakening for me, as I need a lot of guidance & help, but cant afford to buy anything for myself as I am bouncing around from place to place because I left a 5 year abusive relationship. I literally downloaded free stuff from your site bc I need the help but have no funds. I was hoping to reach out to you & hopefully be able to see if I could get some free stuff sent to me that has to do with shadow work & the dark night of the soul as I need to focus on these mainly. Thank you for your time hope to hear from you soon. Respectfully yours, Misty Rackley
Hi Misty, welcome to the spiritual journey. :)
This whole website is full of free resources for you to enjoy. Just use the search box to type in the keywords that you’re interested in. We also have a freebies section that you can make use of: https://lonerwolf.com/freebies/
I hope that helps.
Wow! If this doesn’t inspire me to journal I don’t know what will. I have a lot of journals but none of them go as deep as these questions do.
Thank you so much for sharing!
I’m happy to hear that Aleksandra! ♡
Wow, so timely to receive this article in my inbox.
Two and a half years ago I had a mental breakdown all wrapped up with alcoholism and now my higher power has given me another challenge to work through. i have just recently been diagnosed as St 2 Ovarian Cancer and have just started my chemotherapy and this article has reinforced my avidness for journalling. That tool has got me through hose first two and a half years, and will continue to get me through what every extra challenges I am been given on this slight detour in my spiritual journey. Thank you so very much for such a fantastic site filled to overflowing with brilliant content to help with this journey of rediscovery of who I am.
It is an honor to be able to help you on your path Yvonne. Often the wounds are the Way forward: our spiritual path (rather than a detour). May these questions illuminate what needs to be illuminated within you. With love ♡
Reading and if possible applying.
Awesome, let me know how you go Bojan. :)
Everything listed here is very significant,if we want to be true to ourselves,very important,a life task.I guess,I have to speak for myself that I don’t invest enough effort to improve my well being.I would like to believe that reading this could make a difference.
You don’t need to believe that it will make a difference, experiment with it for yourself. ♡
Thank you for sharing this. I would not normally do this, but sychronicities…
I recently opened an etsy shop-selling hand-painted journals- fly agaric, triple moon, etc. Then your email arrived about journaling. Can i share my etsy, here in the comments in return i can add your blog address into every journal i sell. I have no private way of asking.
Thanks
Renee
Thanks Aletheia :D
You’re welcome Alex!
Wow, terimakaih, Luna. Saya baru saja mendapatkan tentang jurnal ini, dan belum pernah sebelumnya.. mungkin hanya cuplikan dari beberpa pertanyyan yang hampir mirip. Namun tak selengkap jurnal yang kamu berikan. Selain itu banyak panduan untuk dipelajari tentang tema masing2 jurnal . Itu artinya beetmbah wawasan bagi spiritual Saya. Saya senang sekali. Dan saya telah menyimpannya untuk benar2 saya cari jawabannya untuk diri saya. Semoga juga bermanfaat bagi orang lain. Semesta memberkatimu.
Wow, thanks, Luna. I just found out about this journal, and never before.. maybe just a snippet of some very similar questions. But not as complete as the journal you gave. In addition, there are many guides to learn about the themes of each journal. That means more insight for me. I am very happy. And I have saved it for really I find the answer for myself. Hopefully it will be useful for others too. The universe bless you
I’m so glad to hear this Brie!
Saya sangat senang mendengar ini, terima kasih Brie!
Thank you! This is great! <3 :-)
❤
Wow, this is so comprehensive. Thank you for sharing.
I’m happy it has been of help to you Sadhana!
Found this article before, and then it came again in the mail from you alongside with the weekly guidance (I am now a very happy subscriber to you and your stuff, subscribed for some days ago), both this article and the weekly guide I recieved couldn’t have come more perfectly! These latest weeks has been chaotic for me so a well-needed rest and grounding into myself is now in order, and these journaling-questions are pure gold and will be super-helpful! Thank you so much!
“these journaling-questions are pure gold and will be super-helpful!” – really appreciate this lovely compliment Janni! Enjoy your ‘you time’ :)
You’re very welcome and thank you so much for making these, these will be great help! ^_^
♡
Blessings to you both from us both!
Please keep the good ship Lonerwolf afloat in these turbulent economic times.
J & M Ambrose
We are striving to John ♡ blessings
So appreciate the obvious personal experience and deep understanding you both share so lovingly. Thank you from the UK
For me, the 4 RRRR’s are Resist, Review, Rest, Renew. (I like to roll my R’s) he he
Resist
It seems that things like this happen in a synchronistic cycle which gets tested in different stages of life to see I suppose if we have become more resilient to them and handle them in a more adult and mature way. Like in biblical terms of resistance to temptation, or wayward child testing parental resistance, or a teenager trying one on to see what reactions and boundaries are blown.
As the outer world enters lockdown and every normal avenue of personal self-expression seems useless, we tend to seek out desires from the shadow side to ease our feelings. Which fails to conjure any helpful long term pleasures and just adds to tensions embroiled within us. So “Resistance is useless” as we dive into our own weak spots like pigs in mud.
At the moment I Resist the urge to get annoyed with my nasty neighbour who blames me for disrupting their personal belongings when they have been doing similar underhand things back towards my personal property. Which echo’s memory fears of my early days, when any nasty people would make me shake in my boots, become enclosed, and would generally walk all over my values and successful plans and dreams. This is happening again as my pride and joy, my vehicle has suffered from being keyed, scratched plus tire damage has reduced my happiness and warm contented feelings towards butch females and lesbians in general.
Review
I am totally into retirement reviewing all my ways and patterns of approach while spending more energy on my time. As I often get embroiled in the events and needs of giving to others while forgetting my own needs and values which need addressing, nurturing and at the moment (physical healing) As my body changes and slightly malfunctions with the latest challenge….Old Age! So all things are looked into from eating better, slowing down, getting adequate rest, using meditation tapes to retrain the subconscious out of old habits of a lifetime of conditioning to emotionally retracing and reviewing how we connect and treat other people and still stay sane.
And as you get to this stage in life you wonder if you can reignite old ways. As if the same career 40 years ago will fit into this very same scene now and help to make things financially zing as living on the Pension sucks! Or could this person have done some things better and formulated a better outcome for himself and others.
Rest
The life of a Carer can become endless mind-numbing days of following the same boring routines so that your dear heart can get medication day or night, is comfortable as much as your S-killset allows, having freedom of choice and freedom from pain and other realities, which when placed with other domestic routines leaves little time for Carer rest. Well, this is changing as I slow down and review things as rest renews the mind and helps the Spirit to feel just a little more human and less like a tired sleepless Gorgon waiting for the next emergency to happen. So night and early morning meditation, plus some very soft Qi Gong exercise, and rest by 10 pm at night. As curfew usually begins here any time after 9 pm.
Renew
Yes ..Like you guys my journal is my lifeblood and renews my creative Soul. It currently takes in true male fashion anything from nightmares to vivid dreams, to minor visual experiences seen in meditation. Also, it’s a way of biofeedback (talking to myself) that shows which direction my unconsciousness is heading and what past eruptions are happening emotionally and mentally post lockdown and pandemic. It’s like a close friend or silent partner who never answers back or judges your means or motives, yet remains as a close ally to me, within the rough and tumble turbulence of these times.
“Like you guys my journal is my lifeblood and renews my creative Soul … It’s like a close friend or silent partner who never answers back or judges your means or motives, yet remains as a close ally to me, within the rough and tumble turbulence of these times.” Beautiful, thank you for sharing this!
This article resonated with me. As a possible reference. A clinical psychologist named Marchall Rosenburg formulated theories towards resolving conflict. Out of that work, a comprensive list of words for true feelings and needs to help when answering the questions. Namaste!
Isn’t Marshall Rosenburg the author of Non-violent Communication? His book was one of the first I read on my spiritual journey and I’m excited to find that list of his you mentioned. :)
I am so fortunate to have found your work and am so grateful to receive your emails regularly. This is especially incredible, and so generous of you to truly help us get going with journaling. May you be as blessed as much or more than you have given us. ❤️
Thank you so much Michele ❤
Thank you for this gift. This could be my journal to begin with and see how I reflect on the selves within me.
God bless
Enjoy Husain!
Wow this is so thorough and succint! I simply love it :) I’ve been journaling regularly since I was a child because I love to write, but when it comes to getting to know myself sometimes I can’t come up with what feels like the “right” questions and most articles I’ve found didn’t have enough questions. Yours does have more than enough!
I’ll start answering them right now :)
Btw, can any of you recommend what can be done after finding out about a shadow? Should we find out how to meet the need we have and integrate it? Bringing it to awareness doesn’t seem to do much sometimes. Thank you!
I’m delighted this list of journaling ideas has the kind of questions you’re looking for Alex!
As for your question about the shadow, there are a few resources you might like to take a look at on this website that can help you:
1. https://lonerwolf.com/shadow-work-demons/ – our shadow work article, if you’ve read it already it will be a good idea to revisit it
2. https://lonerwolf.com/shadow-self/ – our shadow self article which can give you ideas on how to integrate your shadow
3. https://shop.lonerwolf.com/product/shadow-work-journal/ – our shadow work journal which is a premium resource that can help you integrate your shadow, little by little.
I hope that helps! ♡