51 Emotional Journal Prompts


Journaling can be a great way to release emotions and gain clarity on how you are feeling. It can also be a great tool to help to reduce stress, identify triggers and patterns in your behavior, and increase your self-awareness. In this article, we’ll share 51 emotional journal prompts that can help you explore and process your emotions. Plus tips on how to get started and use emotional writing prompts


What is an emotional journal prompt?

Emotional journaling prompts are open-ended questions that help to explore and process emotion.

They can also help to identify triggers and patterns in your behavior, increase self-awareness, and provide a form of self-care and emotional health.


Types of emotional journal prompts.

There are many types of emotional journal prompts you can use depending on the emotion you want to explore.


Questions about your day:

What was the most difficult part of today? What made me feel angry, happy, or sad? How did I react to each emotion in each situation?


Self-reflection questions:

What do I need to work on? How can I make a list to be kinder to myself? What do I want more of in my life?


Gratitude-based prompts:

What other writing things am I thankful for today? Who made me feel happy or appreciated today?


Creative writing prompts:

If my emotions and negative thoughts were a color, what would it be? How would I describe my feelings in a poem?


Mindfulness-based prompts:

What did I observe today that could change that made me feel calm or content? What are three things I could do to ground myself in the present moment?


How do you prompt emotions?

Here are 51 emotional journal prompts to get you started:

  1. How do I feel at this moment?
  2. What is the negative emotion behind this feeling?
  3. What does my body feel like when I experience this emotion?
  4. How can I express this emotion in a healthy way?
  5. What has caused me to feel this way?
  6. In what ways have I been avoiding or suppressing this emotion?
  7. Which people have had an impact on how I feel?
  8. What would it look like if I allowed myself to fully feel this emotion?
  9. What might happen if I let go of control and embraced emotions?
  10. How can I show compassion for myself in this moment?
  11. What have been the biggest emotional lessons that I’ve learned in life?
  12. Which moments were the most emotionally challenging for me?
  13. In what ways do my emotions connect with my values and goals in life?
  14. If I could accurately describe how I’m feeling right now, what words would I use?
  15. How can I create a safe space to process difficult emotions without judgment or criticism?
  16. What kinds of activities help me to relax and release negative emotions?
  17. What aspects of my life or environment have the most significant impact on my emotions?
  18. How can I practice self-care to help manage and regulate my emotions?
  19. Which relationships in my life are emotionally healthy and supportive?
  20. How have I been using unhealthy coping mechanisms to deal with difficult emotions?
  21. What do I need right now to feel better emotionally?
  22. In what ways have past experiences shaped how I view and express emotion today?
  23. What do I need to forgive myself for to release any lingering resentment or guilt?
  24. How can I make changes that will lead to more positive emotional states?
  25. In what ways am I suppressing or denying certain feelings or emotions from others?
  26. When was the last time I felt truly content and emotionally balanced?
  27. What emotions do I need to express more often to feel fulfilled in life?
  28. How can I use emotional intelligence to better understand my feelings and the feelings of others?
  29. Which people or activities bring me joy and make me feel valued?
  30. In what ways am I hindered by my fear of certain emotions?
  31. What would it look like if I allowed myself to be honest about how I’m feeling right now?
  32. What strategies can I use to help regulate my emotions when they become overwhelming?
  33. How have my past experiences helped shape who I am today, both emotionally and mentally?
  34. What does self-love look like for me and how can I practice it more often?
  35. In what ways do I need to take responsibility for my emotions?
  36. What techniques can I use to help prevent negative emotional spirals?
  37. What would it look like if I faced my fears with courage and emotional strength?
  38. How might I be able to identify triggers in my environment that affect my emotions?
  39. In what ways have I been using positive reinforcement to manage difficult emotions?
  40. What healthy emotional habits can I cultivate to cope better with life’s challenges?
  41. Which people or activities bring the most joy into my life and make me feel fulfilled emotionally?
  42. What do I need to let go of to live an emotionally healthy life?
  43. What techniques can I use to set boundaries and protect my emotional energy?
  44. In what ways have I been avoiding or denying certain feelings or emotions from myself?
  45. How can I constructively express my feelings so that it does not create conflict with others?
  46. How do my relationships with friends and family affect my emotional well-being?
  47. Which moments or experiences have brought me the most joy throughout life?
  48. What strategies can I use to stay emotionally grounded during times of stress and anxiety?
  49. When was the last time I felt truly safe and secure in an emotional sense?
  50. In what ways am I allowing external factors to dictate how I feel about myself internally?
  51. How can I become more aware of my emotions to better recognize and understand them?
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How to use emotional journal prompts effectively. list the tips

  • Choose a prompt that fits your situation
  • Focus on the emotions you’re feeling and why they exist.
  • Identify any patterns in your emotions or behaviors.
  • Be honest and open with yourself while reflecting.
  • Write without interruption, judgment, or criticism of yourself.
  • Allow yourself to explore difficult feelings without shame.
  • Don’t limit yourself; broaden your writing to any related topics.
  • Allow yourself to express yourself freely and without reservation.
  • Be mindful of your thoughts while they are happening, instead of writing them down after the fact.
  • Create a safe environment for yourself and be sure to take care of your physical and mental health


Tips for getting started with emotional journaling.

  • Find a comfortable and quiet space to write in that you find calming or inspiring.
  • Set some time each day or week you can focus solely on reflection and emotional exploration.
  • Be honest with yourself when writing so that your journal can become a safe space for self-discovery and growth.
  • Don’t be afraid to try out different writing prompts or ask yourself difficult questions.
  • Discuss any insights or revelations you had while journaling with someone supportive and non-judgmental.
  • Allow yourself to express your emotions without judgment or judgemental thoughts or self-criticism.
  • Try to keep your journaling focused on positive emotions and experiences, as this can help boost your overall mood.
  • Revisit entries from previous days or weeks to see how you have changed and grown in terms of emotional understanding and awareness.
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Bottom line:

Emotional journaling is a powerful tool that can be used to build self-awareness and learn more about our emotional challenges and inner world.

It can help us gain insight into our thoughts, feelings, emotions, and behaviors, allowing us to make more mindful choices in life.

Journaling can be a simple act that can create perspective amid strong emotions, Even one emotion can be explored more deeply with the help of journaling prompts.


By taking the time to dive into your emotions with thoughtfulness and intention, you can lead a more meaningful life full of emotional awareness.

The most important thing when it comes to emotional journaling is being honest with yourself and don’t focus too much on your inner critic.

We all face many emotional challenges, so why not let journaling be the one that helps you make sense of it all? Make it a daily routine today!



  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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