Therapy Journal: 8 Journaling Ideas For Mental Health

Image of a tea cup and an open journal with text overlay saying Therapy Journal: 8 Journaling Ideas for Mental Health

Last Updated on January 15, 2024 by Rayna Piazza

I have put together eight journaling ideas to help you to improve your mental health and excel in your personal growth. For me, the best way to evaluate my emotional state is through journaling. As I share these eight journaling ideas with you I want to guide you in your personal development endeavors. My hope is that you will gain a new perspective on your journaling journey. 

I received the majority of my emotional healing through consistent journaling, quoting bible scriptures over my life, and attending therapy sessions with my counselor. I am writing this post to share the journaling ideas I applied to my life to receive emotional wellness through journaling. 

Therapeutic Journaling

Therapeutic journaling is a healthy way to express your thoughts and emotions. Journaling gives your inner critic a chance to speak by letting out all of that bottled-up emotion. Self-criticism can get unhealthy fast so writing down your opinion of yourself and your experiences gives you a chance to reflect on how you view your life.  Journaling will help you to refresh your inner dialogue and renew your belief system. 

It’s time to start loving yourself well and being nice to yourself. Here’s a question I love to ask because it’s so poignant. Would you talk to others the way you talk to yourself? If the answer is no way or if this question made you raise your forehead then we’ve got some work to do. Jesus died on the cross for you and that includes you receiving His love and loving yourself well. 

Dealing With Your Past

Dealing with your past self and your belief systems is so important for your emotional healing. We have to first recognize where we came from and how we felt during that time to determine where we are going. The benefits of therapeutic journaling are exponential because it creates space for you to deal with your past, your present, and your future. 

I think the best part is that you get to see a glimpse of your future self. Dreaming about who you want to be and where you want to go and then writing those things down is one of the most positive things you can do for yourself. You have a bright future but it’s up to you to go get it. However, there are two sides to this coin because you have to heal the past to fully embrace your future. 

I believe that creating a consistent journaling practice is the key to healing your heart and walking in your God-given destiny. 

Uncovering Difficult Emotions

Give yourself permission to step out of your comfort zone and uncover the difficult emotions that you are experiencing. Let each journal entry be a safe space where you can freely write your deepest thoughts, negative feelings, and traumatic experiences. Writing down your internal thoughts sets you free. 

When I was going through a dark time someone explained to me that once we let out our feelings and write them down it brings them to the light. And, once they are exposed Jesus can work on each situation and heal it. But, what’s kept in darkness can torment us. Jesus is the Light of the world and He walks us out of darkness. 

Once more Jesus addressed the crowd. He said, “I am the Light of the world. He who follows Me will not walk in the darkness, but will have the Light of life.”

John 8:12 AMP

I want to encourage you today to take a leap of faith in Jesus and trust Him with your emotional pain. No matter what traumatic events you have experienced it’s important to remember that Jesus was there with you and He wants to heal you.

Let’s take a look at these journaling ideas for mental health as a way to heal your past and step into the future that God has for you.

For I know the plans and thoughts that I have for you,’ says the LORD, ‘plans for peace and well-being and not for disaster, to give you a future and a hope.

Jeremiah 29:11 AMP
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Eight Journaling Ideas For Mental Health

These eight journaling ideas each include either a tip to enhance your journaling experience or a writing exercise to improve your mental health. Emotional wellness is all about becoming aware of your mind, will, and emotions. A positive way to do this is with therapy journal prompts and journaling in a healthy atmosphere. 

Writing down negative thoughts, strong emotions and your own experiences gives your brain a safe place to process what you are experiencing. Your physical health is interconnected to your mental health. Both are intertwined. So, that’s why it is so important to deal with your mental health issues.  

Journaling Idea #1

Take your journal with you to your therapy sessions. Be sure to bring it every time so you can track your progress. If you don’t yet have a therapy journal please consider this guided journal that I created specifically for Christian women to use in therapy sessions. But, you don’t need a guided journal because any journal will work. 

Journaling Idea #2

Find a safe space to journal your thoughts as part of your self-care routine. This may be a separate room in your house or getting away to a special place like a park or coffee shop. Having a place where you can be alone with your thoughts is key to making journaling work. 

Journaling Idea #3

Set up a dedicated time to journal each day or each week and stick to it. This is a great way to make time for yourself and improve your mental health. It’s so important to be consistent. 

Journaling Idea #4

Use your journal as a gratitude journal at least once a week by writing down five things you are grateful for and why. 1 Thessalonians 5:18 in The Passion Translation tells us to always give thanks because it is part of God’s perfect plan for us. Be sure to check out my post on gratitude journal prompts for when you don’t know what to write.

And in the midst of everything be always giving thanks, for this is God’s perfect plan for you in Christ Jesus.

1 Thessalonians 5:18 TPT

Journaling Idea #5

Write down all the little things that steal your time or bother you daily and decide whether or not they are worth the hassle. Ask yourself what would be the best use of your time as you envision your future. This is a great way to evaluate your daily life and determine what things you want to focus on. If these things are not helping you grow or if they are hindering your healing then stop giving them space in your life. The concept here is to get rid of the little foxes that spoil the vine. Sometimes we just need to reflect and decide which things are worth our time. 

“Catch the foxes for us, The little foxes that spoil and ruin the vineyards [of love], While our vineyards are in blossom.”

Song of Solomon 2:15, The Amplified Bible

Some examples of little foxes stealing the vine are procrastination, binge-watching tv shows, gossiping with friends, or worrying about what others think of you. These things could be hindering your future or stealing away your joy and they are not worth your time when you look at the big picture. 

Journaling Idea #6

Create a vision statement for yourself. Your vision statement is a detailed account of what you ultimately want to achieve for yourself and your future. Be sure to include your personal values and be descriptive. Then create journal entries describing where you see yourself in one year, three years, and five years. 

An example of a vision statement with personal values is: Living in a world where I am honoring myself and my emotions, spending consistent, quality time with my family, teaching others emotional healing, and fulfilling my God-given destiny. 

Journaling Idea #7

Journal about your traumatic events to give yourself a safe space to express your feelings and open your mind to a new perspective. Bring your journal entries with you to your next therapy session to discuss with your therapist. Pray and ask Jesus where He was when this happened and what He has to say about the incident. Write down what you hear in your heart. Journaling with Jesus is a powerful tool for healing. 

Journaling Idea #8

Start to dream about your future. Use your journal as a place for writing down your goals and brainstorming how you will attain them. This is a time to dream big and write down the goals in your heart that seem unattainable. Remember a goal from Father God is always something you can’t achieve on your own because you have to trust Him. Pray and ask Him to show you what He has for your future then create your goals. 

Some good questions to ask yourself are:

  • What am I naturally good at?
  • What is my favorite subject to talk about?
  • What do I gravitate to doing when I’m with friends? (i.e. encouraging, helping fix a problem, suggesting a new method to doing something, teaching, gathering others)

Seeing Positive Changes

It may seem like a menial task but therapeutic writing can help you to organize your thoughts, develop new habits, and record the positive changes that you are experiencing. Remember this when you’re feeling down. Everyone goes through difficult times and negative emotional experiences. These are parts of life.

It’s how we handle these stressful events that lead us on our personal journey to healing. Journaling is a powerful way to work on your mental well-being. Keep your eye on the goal and continue journaling! 

Your personal growth journey is one of the most important things you will do for yourself. When you invest in yourself everyone wins. I wish you the best on your wellness journey.

To learn more be sure to take a look at these posts:

Rayna Piazza


Rayna Piazza is the author of the Seeking Him Today blog. She has over 15 years of experience in emotional healing ministry. Her experience includes completing Bethel Sozo ministry training including Basic Sozo Training and Advanced Sozo Training; ministering weekly to at-risk teens in foster care (2008-2012); serving on Prophetic School Ministry team in Brazil on a mission trip (2013); serving on Aglow International board of directors for Mandeville Aglow Chapter (2014-2015); leading emotional healing ministry groups for women (2016-2020); leading HVM prayer hub group (2023 to present); and assisting in pastoral care counseling as the support person for over 10 years. 

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