Pro Tips Link Copied 09.26.24

25 Writing Prompts to Help You Sort Through Your Feelings

Let’s get to the bottom of this, shall we? ByNikhita Mahtani

Journaling. You’ve heard of her. Everyone and their mom sings its praises for navigating anxiety, feeling stuck, and yes, even reflecting on a good day. And there’s a reason for that: Using writing prompts to journal can help you process your emotions, recognize negative thought patterns, and ultimately reduce the intensity of uncomfy feelings, says therapist Noah Clyman, LCSW.

That’s pretty magical. But how do you journal when you’re sort of at a loss? When you don’t know what emotion you’re experiencing or why it’s happening, you might just shove those unidentifiable vibes down till further notice. Turns out, journaling can be helpful in those instances too. By using some introspective writing prompts or questions, you can figure out what you’re feeling and what’s triggered it, says therapist Julianne Furniss-Green, LCSW. 

And getting to the bottom of those “what is this feel?” type of feelings can provide lots of useful intel, Furniss-Green adds. “Figuring out your emotions is the first step to creating a more authentic connection with yourself and realizing what makes you feel fulfilled,” she explains.

By working through some writing prompts, you might learn that you have mixed feelings about, say, your friends’ pregnancy news (Yay, babies! Ahh! Change is scary!). That allows you to name the emotions, understand their origin, pinpoint how they physically show up, and start thinking about the best way to respond. All of that can be a relief.

If you keep up the habit, in time you’ll be able to pinpoint what you’re feeling quickly without writing it out. That’s what the pros call self-awareness, and it helps you process the uncomfortable feelings faster, says Clyman. As for the positive vibes? Well, you’ll be able to hang out in those states for longer periods of time, which is also a win. 

So, do you want to start figuring out exactly what’s been going on inside that head of yours? We asked the pros to share the writing prompts they give their clients to sort through their feelings and find some calm. “These prompts can be very specific and encourage much more self-discovery,” says Clyman. If you‘re down, check out these writing prompts that can help you answer, “What the hell am I even feeling right now?” Behold! 

1. What does your ideal situation look like right now?
2. Where in your body is there an uneasiness, and what does it mean to you?
3. What are the biggest sources of stress in your life, and how can you address them?
4. What are you the most grateful for lately and why?
5. Is there something or someone you need to let go of in order to feel better? Journal on the first person or thing that comes to mind, examining how they impact you.
6. What advice would you give a friend in your current situation?
7. What is the story you’re telling yourself right now about your current situation?
8. On a scale of 1 to 10, rank how this situation feels in terms of intensity, and try to pinpoint what triggered this intensity in you.
9. Is there another time in your life when you felt this exact same way? What happened then, and how does it relate to this time in your life?
10. How have you been reacting to this experience? Is this reaction serving you? Why or why not?
11. Examine why you reacted the way you did. What did it bring up for you?
12. Is there anything you wish you had done differently during this experience? Why or why not?
13. Do you feel like this emotion comes up often, or was it a one-off thing? If it’s often, do you see a pattern between this experience and previous experiences that have brought on this emotion?
14. What is your worst case scenario and why? What does that bring up in you?
15. What is the likelihood of your worst case scenario coming true? Why does your mind automatically jump to that conclusion? Did it happen in the past?
16. What is one thing you can do daily to mitigate this emotion before it comes to the surface?
17. What is the story you’re telling yourself about your abilities and what this situation means about you? Do you feel not good enough, abandoned, taken for granted, or something else? Why does this feeling come up?
18. Write down your situation as if you were telling it to a third party in order to help you examine it from an outside perspective.
19.  Do you think you’ve been avoiding anything lately, like a task, a person, or an emotion? Why do you think that is?
20. What are your strongest and weakest relationships like? What personality traits do you think they bring about in you?
21. Examine your self-talk. What are the things you’ve been saying the most to yourself, and how do they make you feel? 
22. What are the things you’re most looking forward to and why? What emotions do they bring out in you?
23. What are some of your goals and are you working toward achieving them? Why or why not? Is there anything you can do right now that’ll get you closer to them?
24. Write a goodbye letter to this situation and notice how you feel after. What seems to have been released? How does that make you feel?
25. What are the most obvious emotions you’re feeling right now?

The post 25 Writing Prompts to Help You Sort Through Your Feelings appeared first on Wondermind.

Stories Link Copied 05.24.24

35 Daily Reflections for Checking In With Yourself

How are you, really? ByKylani St. Clair, LMHC, CCTP

From time to time, we all get trapped in a rhythm that goes a little something like: running to work, drinking two (or three) strong coffees per day, keeping tabs on your people, trying to “have” “hobbies,” doomscrolling, and marathoning the latest Netflix drop as your brain turns to goo. With all of that, checking in with yourself can easily drop to the bottom of your to-do list. But when you skip out on daily reflections (like, How am I, really?) you put your physical and mental health at risk.

Yes, pausing to check in on yourself with everything else going on can seem unrealistic and maybe even intimidating. As a psychotherapist and yoga teacher who specializes in mindfulness and trauma, I know all about that daily grind. I also know all about avoiding signals from your mind and body saying, Hey! Pay attention to me! In my experience, if you don’t listen up and make some adjustments, you might be more prone to things like burnout, anxiety, depression, insomnia, and more. 

I want to help you get in tune with your mind, body, and all of the things that make you who you are (like your spirit, sense of community, and relationships). You can use that information to get clear on your wants, needs, challenges, and wins—and make changes accordingly. Making a habit of this over time can lead to a greater sense of purpose, authenticity, happiness, and internal peace. All great things! 

If you’re ready to get started, here are a few daily reflections you can use to understand your mind, body, spirit, and relationships a bit more. Feel free to use them as journal prompts, spend time thinking about them during your morning routine, or bring them up in therapy. I personally love to meditate on these prompts during yoga.No matter how or when you check in, aim to do it on a regular basis so you can be proactive about managing any distressing issues. 

To check in with your physical health

Society has become good at prioritizing productivity over basic needs, like eating when you’re hungry, sipping water when you’re thirsty, or taking a five minute break to look out the window. Ultimately, if you’re not in tune with your physical needs or the warning signs from your body, taking care of your mental health becomes more challenging. The prompts below can help you get in touch with how you’re feeling physically so you can take better care of yourself. 

1. Have you nourished yourself today? When was the last time you ate something? Are you drinking enough water?
2. How well did you sleep last night, and is that normal for you? 
3. What small changes can you make to help you get better sleep this week? Or is exhaustion an ongoing problem that you could talk to your doctor or therapist about? 
4. How is your work-life balance? Are you taking breaks throughout the day, and do they feel restful? 
5. What activities could you do during your free time to make you feel more chill and rejuvenated? (Remember: Every day is different, so what works for you one day might not work the next.)
6. How’s your posture today? Are there any tweaks you can make to feel even 1% more comfortable right now?

To check in with your emotional state

Reflecting on your emotions makes it easier to label and work through your feelings as they come up. If you don’t take time to acknowledge that they exist, you could struggle to move through conflicts or express yourself to others. 

As you use the prompts below to reflect on your emotions, try to describe what you’re feeling as specifically as possible. You could even use the tried-and-true feelings wheel to pinpoint the name of what you’re feeling. The more precise your vocabulary, the easier it is to identify what’s going wrong (or right!), understand your needs, and take action. 

1. What are three emotions and/or feelings you’ve experienced today? 
2. What have your emotions been trying to tell you today? 
3. Where do you feel emotions in your body? Could your tense shoulders or upset stomach be related to anxiety? What might help you relieve that discomfort or tension?
4. Which emotions are yours, and which ones could you be holding for someone else? 
5. Which emotions tell you that you’re not living in line with your boundaries and values? 

To check in with your spiritual self

Whether you’re describing the spirit that lives within you, such as your soul, or your intuitive connection to the earth or a Higher Power, you likely have some kind of driving force—and that’s your spiritual self. Even if you don’t subscribe to a specific religion, getting in touch with your beliefs can give you a sense of direction, hope, purpose, and motivation. 

Here are reflections that help me find my way back to feeling spiritually fulfilled and can help you if you’re feeling lost, stuck, or unmotivated.

1. A mantra, quote, or saying that you could use to live in line with your values is: 
2. What spiritual practice would you like to cultivate or learn more about? 
3. Being in connection with the universe and the world makes you feel: 
4. Did you live in alignment with your spiritual beliefs today? How did that make you feel?
5. What sparked a feeling of hope and joy in you today? If you didn’t feel that way, how did you experience that in the past? 
6. Did you notice anything random today, like signs or glimmers, that felt like it had a significant meaning?  

To check in on your relationship with yourself

You’ve probably heard how important it is to cultivate your intrapersonal relationship, like being comfortable in your own company and feeling generally good about who you are. Here are some reflections you can ponder to gain insight on how to treat yourself. The goal is to find more ways to cultivate self-compassion. 

1. On a scale of 1-10 (1 being your lowest, 10 being your best), how are you feeling right now, and what might be influencing your mental state? 
2. In what area do you need to practice accepting yourself without judgment or analysis?  Could it be your body image, academic performance, or daily habits? 
3. How can you self-soothe or show yourself compassion today?
4. How did you meet your needs today? What do you need to continue meeting your needs for the rest of the day? 
5. What can you congratulate yourself for? 
6. When do you feel like your most authentic self? 

To check in on how you show up in the world

No matter who you are, you play many roles on this earth. Caregiver, good-time friend, truck driver, eldest daughter, student, veterinarian—we commit chunks of time and energy to these (maybe unofficial) titles. 

Because your roles and responsibilities can take up a lot of space in your day-to-day life, it’s important to consider if they feel authentic or fulfilling to you. Just imagine how being super professional at work might make you feel like you’re hiding something or pretending to be someone else. Sometimes your family’s support system leaves little room for you to express yourself. That’s exhausting and can keep you from living the life you want. 

If you’re a little burnt out by your role, it can also help to think about what can make you feel recharged. As a therapist, I love working with clients week to week, watching them grow and change. Still, I’m only human, and sometimes imposter syndrome creeps in or I feel a little unmotivated. When that happens, one thing that fires me up and helps a ton is attending conferences and trainings where I can hear from other experts and draw on their ideas and strategies. 

However you define yourself, these reflections can help you see if this way of life is working for you and what changes might help things run more smoothly. (Consider answering these in your journal so you can see how your answers change over time.)

1. What is your role in your family, friend group, and society? Do they feel true to who you want to be? 
2. Where does your sense of reward and motivation in your role come from? 
3. Are you doing what you want or what you need to be doing to feel content? If not, what’s one attainable step you could take to get closer to that reality?
4. How can you find or continue your sense of purpose within your roles? 
5. What about your identity makes you proud? 

To check in on your interpersonal connections

Healthy and fulfilling relationships with others can give you a sense of belonging, happiness, resilience, and purpose. Sounds ideal and yet a lot of us really struggle to find and maintain those bonds. Since Covid, many of my clients started to feel more anxious about their social interactions.

Whether that’s the case for you too or your relationships leave you feeling off for some other reason, these questions can help you reflect on the ties that make you feel good, pinpoint the ones that don’t, and identify why. When you clarify the differences, you can decide which connections to prioritize, which ones to leave behind, and what qualities you want to see in new relationships.  

1. How are you feeling about socializing lately, whether it’s in-person or virtually? 
2. What was it like to interact, or not, with people today? 
3. Did any interactions today make you uncomfortable? What can you learn from that? 
4. How were you authentic around others today? 
5. You felt secure in your community and/or relationships today because: 
6. What do you value in your friendships and community? What value do you get from having them in your life? 
7. What boundaries do you need to reinforce with others? 

You’re the best source of info for how you’re living from moment to moment. Checking in with yourself regularly and honestly improves your resiliency and authenticity for yourself and models that behavior for those around you.

The post 35 Daily Reflections for Checking In With Yourself appeared first on Wondermind.

Pro Tips Link Copied 05.16.24

The Ultimate Guide to Journaling

Your friends all love it for a reason. ByAnna Borges

As a lifelong journaler with a notebook-buying problem, I will be the first to recommend the good, old-fashioned art of putting your feelings to paper. But I’m not just a fanatic—it legit supports my mental health. And if I had a Moleskine for every therapist who’s ever recommended journaling for self-care, well…I’d be a very happy camper. Still, as much as I love jotting down all my thoughts and feelings, sometimes it’s much easier to buy fancy new journals than it is to actually use them.  

From busy schedules to writer’s block, we all have our sources of struggle with the practice. And that’s not even counting all the difficult stuff that could come up in the process. “There’s a vulnerability in journaling,” says Megan Logan, LCSW, therapist and author of Self-Love Workbook for Women. “It’s one thing to think something in your head, and it’s a whole other thing to document it in black and white.” Plus, scribbling about your innermost workings can feel self-indulgent when you’re not used to dedicating time to yourself. 

But if you can get over your roadblocks, it’s worth it. Journaling gives you a place to unload your heaviest emotions, celebrate the good stuff, and discover who you truly are. “Pausing to reflect on how things are going by writing them down will give you more intentionality and clarity during your day and throughout your life,” says Ryan Howes, PhD, clinical psychologist and author of Mental Health Journal for Men. And when you’re more in-tune with yourself, you can end up feeling more confident and less anxious and stressed as a result.  

So what’s a non-journaler to do when there are so many hurdles to being a person who, you know, journals? Here are some expert-backed strategies so you’ll stick to it (for real this time). 

Try different kinds of journaling.

Half the battle in making journaling a habit, especially if you’re starting from square one, is finding a method that works for you and your self-expression, says Logan, adding that ease and accessibility can determine if you follow through with the practice. It might take some time for you to find your style, but here are some things to consider. 

Hard copy journals vs. digital journaling 

I don’t know about you, but I go back and forth on this all the time. Some days I romanticize the heck out of handwriting in a diary—it feels special and distinct from typing, which I do all day long. Other times, I get impatient with physical logs because handwriting takes more effort, so I embrace the casualness and ease of the Notes app. Is it messy and unorganized? Yes. Is it the only way I journal consistently? Also yep! 

Like me, you may have to experiment a bit to find the best match(es). Analog lovers may take a second to find a pen that doesn’t bleed in your favorite journal…or a favorite journal in the first place. For the digital types, you might dig apps like Daylio, Day One, or Happyfeed and how they’re with you all the time if you’re attached to your phone. Or you might be more comfortable typing on the computer, recording voice notes, or a mix of more than one.

Freeform vs. guided journals 

Intimidated by the blank page or screen? There are tons of guided journals and workbooks that encourage you to open up because they “give you permission to explore and talk about things you otherwise wouldn’t,” says Logan. Some center on particular topics or identities, like the Mindfulness Journal for Depression or the Mental Health Journal for Black Women. Others provide time or space restraints, like the popular One Line A Day memory book or this astrological journal that gives you a half page per day. And some apps like Reflectly, Dabble Me, and Grid Diary offer a mix of specific writing prompts to keep you focused.

On the other hand, Dr. Howes notes that you might feel stifled by a structured format and prefer to explore whatever inspires you in the moment. In that case, freeform writing in a blank notebook or Google doc could be your jam. (Some apps offer blank space for freewriting too.)  

Even if you go the freeform route, you can still self-impose some guidance if it helps you commit to the practice or go deeper. For example, you can organize your thoughts into themed lists (most embarrassing memories, songs that speak to you, things that bring you joy) or word association clouds (stick a person, place, feeling, or another word in the center, then branch out from there). Of course, it’s your journal—anything goes! 

Lean on journal prompts for inspiration.

One of the most common barriers to journaling Dr. Howes hears is: “I don’t know what to write.” He often recommends guided journals to folks for this reason, but if you want to forge ahead with a blank canvas, here are a bunch of journal prompts for whatever you’re feeling. 

• Journal prompts for self-discovery 
• Journal prompts for loneliness
• Journal prompts for mental health
• Self-esteem journal prompts
• Motivational journal prompts 
• Confidence journal prompts
• Anxiety journal prompts   
• Anger journal prompts 

Looking for more inspiration? Here are some therapist-backed strategies for getting started.

Log what you’re grateful for

Both Dr. Howes and Logan say gratitude journaling is the MVP for beginners or anyone whose journaling practice has gotten a little stale. Not only is it super low effort—just jot down one thing you’re grateful for a day—but the mental health benefits of gratitude are well-documented. Hello, reduced depression and stress and increased overall happiness and life satisfaction. 

Chronicle your day

If you struggle to journal because you’re afraid of unleashing intense emotions, it can be easier to start on the surface by scribbling about the ins and outs of your daily life, Logan says. Think: “I went to the grocery store and wandered through the aisles for two hours today because I had literally nothing else to do.” 

Plus, it’s fun to reread these entries, and not just for nostalgia. You might spot behavioral patterns when reviewing old events—and your interpretations of them at the time—which can help you see if this way of living is working for you or put your current life into perspective, says Dr. Howes. 

Just vent

It sounds obvious, but it bears repeating: Your diary is the perfect playground for whatever you’ve got swirling around inside your head. “We often have 20 different thoughts and feelings going on at once,” says Dr. Howes. “One thing that journaling forces us to do is to focus on one at a time.” 

You don’t have to do anything but express your straight-forward thoughts and emotions, like how you think your boss hates you or you feel frustrated about today’s meeting. But you can do some low-key therapy work if you’re down. According to Dr. Howes, your journal is a great place to spot and challenge negative thought patterns or get to the bottom of how you’re really feeling. For example, write about why your boss’s lack of exclamation points in her last email sent you spiraling. Are you feeling insecure or undervalued? Do you typically need constant reassurance that people aren’t mad at you? Has she given other signs she’s not pumped about your work? 

Check in with your goals

You could even think of your journal as a goal or habit tracker where you check in on your progress, Dr. Howes says, noting that this is especially handy for those who struggle with productivity and yearn for more accountability and motivation. When writing about your goals, ponder over your five-year plan, remind yourself why finishing X is important to you (if it even still is), or measure your growth so far. If you need more in-depth instruction, try this goal-setting worksheet.

Problem solve

It can be more enlightening to bounce around ideas with yourself in a journal than in your own head, says Dr. Howes. “If you’re feeling stuck, try throwing a bunch of possibilities on the page and sorting through them until you find the best one,” he advises. Other ways to reach a decision: List the pros and cons, name steps you definitely won’t take, or write about how you ideally want a situation to resolve. 

Explore your past

Your journal is a safe space to sort through life events and how they inform your present. Dr. Howes says you can dive in anywhere: pick an age, brag about your highlight reel, unpack a time that felt particularly challenging, or explore a random memory that comes to mind. Then, write down whatever comes up, like how you felt at the time, how you feel about the event now, and how you think it might’ve impacted you. “If you don’t want to write about yourself directly, then write about a role model you had or a significant event you witnessed,” Dr. Howes adds. 

Make sense of your dreams

Dr. Howes has had clients bring their dream diaries into sessions with him, and good material comes up, he adds. “In part, dreams are your brain processing the information you’ve taken in during the day, so they can offer a kind of internal litmus test—a state of the union,” Dr. Howes says. 

He recommends keeping your journal or phone near your bed so you can write down dream details when you wake up and before they slip away. When recapping, note any repeat scenarios and images that come up. No need to go ham on dissecting the symbolism unless you want to. Just get curious about the general themes, like if you’re being chased or are falling, he suggests. 

Brain dump 

Give yourself a time or space constraint (10 minutes or three pages, for example) and just word vomit. Even if that means writing “I don’t know what to write” or “I hate journaling” over and over. You usually wind up stumbling into something more substantial to express, says Dr. Howes. (Fun fact: Many associate this stream-of-consciousness journaling with morning pages, made famous by Julia Cameron’s everpopular The Artist’s Way, yet another guided journal available!)

Troubleshoot your biggest barriers.

Even after you’ve picked your notebook or app and decided what to write, getting yourself to journal consistently is a whole other ballgame. Here are a few tips to help make the practice stick. 

If you keep forgetting to journal… 

Try a routine. Many people benefit from some sort of consistency, at least in the beginning. Dr. Howes says that when you wake up or before you go to sleep are common time slots for journaling (especially because morning and nighttime routines are good for your mental health too). You can also tie the activity to events, feelings, or other random triggers, like journaling after therapy, when you feel jealous, or whenever you have the apartment to yourself.

If it feels like a chore…

If you’re a newbie, manageability is key. A routine might keep you consistent, but be flexible about breaking it and be open to cutting back on how much or how often you try to write. “If you feel like writing a lot some days, great. If you don’t feel like writing much or anything at all other days, that’s also great,” says Dr. Howes. “The journal is there to serve you. You don’t want it to feel like a job.”

If you’re not motivated… 

Logan is a fan of making A Thing out of journaling so it becomes an activity to look forward to. “I always like to pair it with doing something special, like having hot tea, wearing fuzzy pajamas, and sitting in your special chair with a candle,” she says. You could also try bringing your notebook to a coffee shop or park. If that doesn’t help, you might be bored with journaling itself, so think about if there’s another way you could switch things up. Perhaps you’re in the market for a guided journal or some journal prompts? 

If you’re worried people will read this…

Maybe it’s a legit concern (ugh, nosy siblings) or a hypothetical one (what if I get famous and my diaries are published after I die?!). Either way, it’s hard to get real in your journal if you’re preoccupied with how you’re coming across, Dr. Howes says. Do what you need for peace of mind, like using an encrypted app, a ’00s-inspired Password Journal, or a password-protected note on your phone. Hell, you can even entrust someone with the job of burning your diaries after you die! Alternatively, you can skip the paper trail altogether and tear up each page you complete, delete your docs, or use apps with vanishing text, like Halka. 

If you’re overthinking your words… 

According to Dr. Howes, plenty of journalers put pressure on themselves to be amazing wordsmiths. But unless practicing your prose is the goal of your Me Time, don’t waste the brain space. Instead, try leaning into writing as poorly as possible to see if it shakes your perfectionist tendencies. “Forget about word choice, forget about grammar, and forget about complete sentences if you want,” says Dr. Howes. “As long as you’re getting your thoughts onto the page, leave the editing for…well, never, really.” 

Maybe it’s the content of your words, not the quality, that has you nervous about seeing it on paper in black and white. Understandable, Logan says. If you’re in that boat, take a stab at forgoing words altogether. Doodling, collaging, making playlists, and other creative outlets are all ways to harness the spirit of journaling without having to write. This can also help with writer’s block because “sometimes you can’t find the words, or there aren’t words that do justice to what you’re actually feeling,” says Logan. 

If it doesn’t feel awesome…

That’s normal. Shit can get really real and uncomfortable when you’re looking your emotions right in the eye, Logan says. That’s another reason she likes creating a comforting space and adding self-care to her writing routine. “Doing something nice for yourself at the same time can help you walk away from journaling without carrying those dark things with you,” she adds. 

There’s also a chance you’ve fallen into a ruminating trap, whether you’re rehashing the same rant over and over, catastrophizing, or just plain hurting your own feelings, says Dr. Howes. To combat future spirals, he recommends setting a timer for your writing sessions, at least when you’re working through topics that get you going. “One of the best parts about a journal is how you can close it,” Dr. Howes says. “You can say, ‘This is where I’m keeping these tough feelings for now. I’ll come back and visit them when I’m ready to, but I don’t have to stay in them.’”

The bottom line: There are plenty of hurdles to journaling, so experiment to find the methods that work for you. And if you still hate journaling after about a month, there’s no shame in trying something else, like talking through your feelings in therapy, Dr. Howes says. 

The post The Ultimate Guide to Journaling appeared first on Wondermind.

Stories Link Copied 12.28.23

28 Journal Prompts for Reflecting on How Far You’ve Come

It’s the inventory we all need. ByMeghan Watson, RP

January tends to bring with it a lot of heavy feelings, like the pressure to reinvent your entire personality, guilt for ditching last year’s resolutions, and the urge to pile on further misery by making even more unrealistic goals. So it’s normal to feel buried under endless anxiety and shame about what you should be doing. 

But a fresh new calendar doesn’t need to signal a blank slate in your life. January 1st is truly just an arbitrary date that only means what you want it to. So here’s an idea to make 2024 less stressful: Rather than seeing this new year as the countdown to a harsh deadline for becoming You 2.0, use this time to reflect on how far you’ve come, where you’re at today, and what you actually value. 

[Doing too much? Reset your mindset by signing up for Wondermind’s 7-Day Do-Less Challenge!]

Journaling is one way you can ease into the new year feeling confident and motivated for whatever lies ahead. Reflecting on your challenges, your wins, and the lessons you’ve learned encourages you to trust yourself a little more and build awareness around who you are and where your values lie. Trust me, I’m a licensed psychotherapist who is a boss at journaling and recommends this practice to anyone who wants to do some self-discovery—especially this time of year. 

If you’re down, take a deep breath and remember you’re exactly where you need to be. Then, grab your journal or Notes app and set aside some time to mull over any (or all) of these journal prompts for self-discovery and self-reflection that honor where you’ve been and where you want to go. 

1. If you had to pick five words to describe last year, what would they be?

2. When did you feel the most mindful and connected to yourself in the past year? What contributed to those moments of inner peace?

3. What small wins or personal successes are you most proud of from the last year? If you haven’t already, how can you acknowledge or celebrate these accomplishments?

4. What are you most grateful for from last year, and how do you express that to yourself and others?

5. What moments, decisions, or experiences from last year stand out the most, and why?

6. What were some of the hardest challenges you had to face last year? What made these moments so challenging for you, and how did you overcome them? 

7. Who made a meaningful impact on you in the past year? How did they do that? 

8. What harsh or critical expectations have you placed on yourself recently? Is there space for you to offer yourself more compassion and let go of inner judgment and shame? What would that support look like? 

9. Is there anything you started doing in 2023 that you’d like to continue doing in 2024?

10. What does a balanced routine look like for you at this stage of your life?

11. What’s one lesson you’ve learned about yourself in 2023? What did it teach you about yourself, your relationships, and your environment?

12. What will your next year look like if everything goes exactly as you want it to? How will you deal with setbacks if everything doesn’t go as planned?

13. What values are most important to you right now? How do you want your behavior and your life to reflect these in the new year and beyond? Do you need to change anything to start living in harmony with your values? 

14. What relationships do you want to nurture most in 2024? Are there connections and communities that inspired or supported you last year?

15. What do you notice about your self-talk? Do you talk to yourself like a supportive friend or harsh critic? Write down three negative thoughts you have on a regular basis and how you could reframe them. 

16. What encouraging words of wisdom played on repeat in your mind last year? Did they change how you moved through life? How, or why not?

17. What boundaries were important for your well-being last year? What challenges did you face while setting and enforcing them? How did these boundaries impact your relationships with yourself and others? Is there anything you need to shift or adjust? 

18. How do you manage uncertainty and anxiety in your everyday life? What has helped you manage the discomfort of change and growth?

19. Who in your community uplifts and inspires you to be yourself? In what ways can you continue to nourish these relationships and show up for yourself and others?

20. How do you take care of yourself? Could you make changes to squeeze in more rest or self-care?

21. What is your relationship to productivity and needing to “get things done”? Do you feel like rest is lazy or unproductive? Where do you think that stems from? Is there space for more grace and compassion when it comes to your expectations and to-do list?

22. What are you doing to become your most comfortable and content self?

23. If you could have done anything differently last year, what would it be and why? How will you apply this lesson to your life going forward?

24. What do you need to let go of or get off your chest? Is there anything unsaid that needs to be released or expressed?

25. What resolution always makes you feel like crap? What would your new year look like if you let that one go? 

26. What are you most looking forward to doing or experiencing in the year ahead?

27. What are three things that make you happy, and how can you make them a bigger part of your life next year? 

28. By this time next year, how do you hope to feel? What’s one way you can focus on that feeling throughout the year? 

The post 28 Journal Prompts for Reflecting on How Far You’ve Come appeared first on Wondermind.

Pro Tips Link Copied 02.10.23

25 Journal Prompts for When Your Self-Esteem Is at Rock Bottom

As the wise Hannah Montana once taught us, “Everybody makes mistakes. Everybody has those days.” BySam Brodsky

Hey, we get it. Sometimes it’s hard to even look in the mirror when your pimple patches haven’t done their job or your boss’s recent feedback claims squatter’s rights in your brain. The truth is that you’re not going to feel great about yourself every single day—nobody does. Seriously! Self-esteem—or how you see yourself and what makes you think you’re good enough and worthy—is always fluctuating because of, well, life, says therapist Eliza Jaquez, LMFT. But that fluctuation also means that, even on your worst self-esteem days, it can get better, says Jaquez. And that’s where mental fitness exercises like self-esteem journal prompts can come in clutch. 

Sure, telling yourself to ~just feel confident~ may help promote a healthy self-image, but it’s not the most reliable way to achieve your self-esteem goals or combat an inferiority complex. Instead, accepting that there are parts of yourself that you may not like and being OK with yourself despite (or even because) of those things can help you consistently feel good about yourself, Jaquez says. 

Having solid self-esteem comes from being able to admit failure while remembering that losing your job, getting dumped, not sticking with a five-step skincare routine, or whatever you’re beating yourself up about doesn’t make you  a failure or a bad person, Jaquez adds. That attitude creates a strong foundation for believing in yourself over the long-term because you know you can persevere.

That all sounds great, right? But how the hell do you go from zero to hero in your own mind? Well, writing prompts can definitely help. Reflecting on times you got through hard situations, exploring the things you’re most grateful for, delving into your values and goals, and writing about how you see yourself and how people who love you see you can all boost your self-esteem. 

Here, we’ve got 25 thought starters to help you get back to baseline on those crappy self-esteem days (or really anytime you’re up for a little self-esteem self-reflection). 

Reflect on these journal prompts when your self-esteem isn’t so hot: 

1. How can you be more accepting of the less-than-perfect parts of yourself?

2. How would the most encouraging person in your life—your biggest supporter—describe you? 

3. What are three things you appreciate most about yourself? (What qualities or traits are you most grateful for?) 

4. What are three things about your life that you’re most grateful for right now? 

5. Who or what has helped you feel the most seen, heard, or understood? How do they do that?

6. How do you feel about yourself when you look in the mirror? How do you feel about yourself when you aren’t  looking in the mirror?

7. Can you think back to any person, place, or thing that impacted your sense of self in a positive way growing up? Does it still impact your sense of self now?

8. If you had to give yourself a pep talk right now, what would it sound like? 

9. How do you talk to yourself when you’ve had a bad day? What does that voice sound like? Is it judgmental or harsh? If it is, how can you change that?

10. When do you feel most like yourself? Who are you with and what are you doing?

11. What are you most proud of and why? 

12. What does strength mean to you? When have you felt the strongest?  

13. Can you think of a time when you were disappointed in yourself but moved past that feeling?

14. If you had to give an elevator pitch about who you are, how would you describe yourself in a paragraph or less?

15. What are a few of your values? Why are these important to you?

16. Describe a time when you overcame a big challenge.    

17. When do you typically feel good about yourself and why? If you can’t think of a consistent time where you feel good about yourself, write about the last time you felt that way. 

18. What are three things you like about yourself that aren’t related to how you look? 

19. What was the last compliment you received that meant the most to you? Why did it hit so hard? 

20. Does anyone in your life look up to you? Why do you think they do?  

21. Write about a time when you couldn’t stop smiling. 

22. Are there any goals that you’re close to achieving right now? Are there any new ones you really want to focus on? 

23. What’s your favorite thing about yourself? (It can be anything!)

24. What actor would play you in a movie about your life and why? What would you want the movie to focus most on? How would you want the movie to end?

25. When was the last time you surprised yourself in a good way?  

The post 25 Journal Prompts for When Your Self-Esteem Is at Rock Bottom appeared first on Wondermind.

Pro Tips Link Copied 09.15.22

25 Journal Prompts to Help You Get Unstuck

Let’s figure out your next move, shall we? BySam Brodsky

It would be pretty great to feel like you’re smooth sailing through life at all times, but that’s just not realistic for most people (though if you do, please teach us your ways). It’s entirely fine (normal, even!) to feel stuck sometimes—whether you’re stuck in your thoughts, your work situation, your relationships, where you live…you’re not alone in that. You’re (shocker!) human. 

The next time you’re feeling particularly stuck on something in your life, give these journal prompts a shot. Journaling can help you get unstuck because it slows you down and helps you challenge those sticky thought spirals (“everyone hates me,” for example), says therapist Alo Johnston, LMFT. “Our brains move very quickly. They get really stuck in certain patterns,” he explains. It can be hard to see those patterns when you’re just going about your day, which is why making time to reflect (à la journaling) can be so helpful. Sometimes the simple act of slowing down and putting pen to paper can allow us to see solutions or strategies that we might have otherwise missed. The next time you’re feeling particularly stuck on something in your life, give these journal prompts a shot.

In general, letting things out of your brain feels nice when you’re overloaded, adds Johnston. And clearing your head may even help you find a way out of a seemingly hopelessness situation—especially if it feels like you’re just going in circles. Journaling specifically about this feeling of “stuckness” and reflecting on some bigger-picture goals can also give you the space and permission to safely dream and dig up emotions you may be low-key avoiding.

Ahead, check out some thought-starters that encourage you to get to the bottom of why you’re stuck, reassess your wants and needs, and unclutter your mind.

Try these journal prompts the next time you’re feeling stuck:  

1. When you feel stuck, what does it feel like in your body? How does your body react? 

2. What do you want your life to look like? How do you want to feel about your life? How does this compare with your life and how you feel about it right now?

3. Describe your dream job. Does it match what you’re doing right now? If not, how do you feel about that? What are some small, realistic steps you can take to get you closer to where you want to be?

4. If you could live anywhere in the world, where would that be? Could you realistically live there? If not, are you happy where you live now, or is there somewhere you can  move that you think will make you happy? Or is there anything you can do to make where you live now better?

5. Take a second to reflect on your relationships with friends, family, romantic partners, etc. Do you feel happy and fulfilled by these bonds? Why or why not? 

6. What are your hobbies? Do you feel like you need a few new ones or want to pick up old ones you haven’t done in a while?

7. List out a few goals that are important to you. Is there anything in the way of those goals right now? What would help you address some of those blockers? 

8. Think about your perfect day. What would you do (or not do)? Who would you see (or not see)? 

9. What’s been bothering you lately? What are some things within your control that might help the situation? 

10. What’s been making you happy or calm lately? How can you bring more of that into your life? 

11. How do you talk to yourself regularly? Are you kind? Are you always hyping yourself up? Are you mean to yourself? Write out what your inner dialogue has sounded like recently.

12. When do you feel most like yourself? Are you with certain people or doing certain things? 

13. When was the last time you felt stuck (in your feelings, in your relationships, etc.)? Describe the situation and what other emotions might have surfaced. Did you do anything to feel better during that time? 

14. What is one thing you can add to your daily routine that will make you feel good? 

15. What is one thing you can take away from your daily routine that will remove some stress? 

16. Write out a to-do list for the day (if you’re journaling in the morning or afternoon) or tomorrow (if you’re journaling at night). Then, cross out at least two things that can actually be pushed off to a later date. 

17. Is there anything you currently need to let go of? What would letting go look like to you, and how would you achieve it? 

18. When do you feel most free? What are you doing? Are you with certain people or at a specific place? 

19. How do you really feel right now? Free write about every emotion you can think of. Be as open and honest with yourself as possible. 

20. What are you most grateful for lately, and why? 

21. How do you define success? Has that definition changed over the years? Are you happy with how you define it? 

22. How often do you compare yourself and your life to other people? How does that make you feel?

23. If a stranger saw you on the street, what do you think they might assume about you? What might they think you were feeling? Does it match with what you’re actually feeling? 

24. Describe the last time you were really proud of yourself. Can you find that sense of pride again? Are there other things you can do—or expectations you can shift around—to get that sense of pride?

25. When was the last time you created or built something? (It could be a drawing, a bookshelf, a feel-good playlist…anything that you’ve made.) Did you enjoy the process? If you’re in the mood to do more creating, write out five things you want to create/make/build in the near future. 

The post 25 Journal Prompts to Help You Get Unstuck appeared first on Wondermind.

Pro Tips Link Copied 09.15.22

25 Journal Prompts for When You’re Feeling Envious

Get to the bottom of your envy rn. BySam Brodsky

Maybe you’re scrolling through your social feed and came across an influencer’s seemingly perfect morning routine (complete with workouts and affirmations). Or maybe your neighbor just bought the car you’ve always wanted, and it’s really making you feel some type of way (read: envious). Whatever triggers your “I want that too” feels, you’ve definitely felt it before.

One of the most common forms of envy is comparing yourself to someone who you think is somehow better than you, or upward social comparison, explains licensed clinical psychologist Sophia Choukas-Bradley, PhD, assistant professor of psychology at the University of Pittsburgh. You may believe this person is more attractive or has a cuter relationship or cooler job. In these scenarios, getting to the source of your envy can help put things into perspective, says Dr. Choukas-Bradley. You can do that by asking yourself what it is about this thing or person that you’re envious of, whether it aligns with your values, if it’s realistic for you to pursue, and how it can motivate you to do exactly that. 

Sure, you could just noodle on these Qs, but journaling might be a more effective way to check in with your envy. By getting out of your head and onto the page, you can figure out where this envy is really coming from and what (if anything) to do about it. To get started, dive into this list of journal prompts that may help you process what’s happening underneath your envy. Let’s get introspective, baby! 

Green with envy? Check out these journal prompts and do some digging: 

1. What are you envious of? Where is this envy coming from? 

2. What is your envy telling you about the things that you truly value in life? 

3. Are you surprised with the envy you’re feeling or are you not surprised at all? Why?

4. Have you felt this sort of envy before? What caused that envy, and what ended up happening? 

5. Are you envious of something real and actually attainable or to something that’s more of a fantasy?

6. If what you’re envious of is realistic for you, what can you do about it? What goals can you set to get there? Are these goals realistic for you?

7. Is your envy about this thing interfering with your relationships and how you treat other people? 

8. Pushing aside your envy for a second, what other emotions is this bringing up for you? Resentment? Anger? Respect? Motivation? Something else?

9. If this envy is mostly bringing up negative emotions for you, what would it look like to reframe those thoughts in a more neutral or positive light?

10. What was a time you might have acted on your envy in a way that you’re not happy with? 

11. When did you handle envy in a productive or positive way? 

12. What do you think people might be envious of you for? 

13. If you took a break from feeling envious and focused on something else, would that envy stay put, or would it go away? 

14. Write five words that come to mind when thinking about your envy. Then, elaborate on those words.

15. Draw your envy. What does it look like in your head? You can go super abstract. Draw the thing you’re envious about or just describe what you’d draw instead. 

16. If you’re comfortable, what would you want to say to the person you’re envious of? Write it out. 

17. If someone else was feeling the same envy as you, what advice would you give them?

18. Consider what your younger self might be envious of if they could see your life right now. 

19. List out five things you’re grateful to have in your life.

20. How does envy make you feel about yourself as a person? 

21. Is your envy interfering with your daily life in any way? If so, list out some of those things.

22. Is someone else in your life feeling the same sort of envy? What do you know about their situation and how they’re handling it? How might you be able to handle it similarly or differently?

23. What song lyrics best describe your envy? 

24. Is your envy a friend or foe? Is it doing good or bad things for you?

25. How would you feel if your envy suddenly vanished? Would you feel relieved or feel like something was missing?

The post 25 Journal Prompts for When You’re Feeling Envious appeared first on Wondermind.