Journal Prompts for Therapy (Printable) — 60-Second Voice Prompts - - - - Journal Prompts for Therapy (Printable) — 60-Second Voice Prompts - - - Brain Dump (/) About (/about) Blog (/blog) Prompts (/journal-prompts) Learn (/learn) # Journal prompts for therapy (printable) A fast way to show up to therapy (or coaching) with clarity. One prompt → three sentences → one next step. Updated: 2025-12-26 ## Quick safety note These prompts are educational and reflective — not medical advice. If you’re in danger or considering self-harm, seek immediate help (local emergency services) or contact a licensed professional. ## Download the printable pack ### Therapy-Style Journal Prompts Pack (Printable) Prompts you can bring to therapy (or use solo) to get clearer, faster. Open printable (/printables/therapy-journal-prompts-pack.html)Download Markdown (/printables/therapy-journal-prompts-pack.md) Tip: keep it in a folder and bring 1–2 notes to your session. ## Therapy-style prompts (30) Choose one prompt. Speak for 60 seconds. Stop before you spiral. Name what you feel (10) (#feelings)Patterns + triggers (10) (#patterns)Needs + next steps (10) (#next-steps) ### Name what you feel (10) - What happened recently that I keep replaying? - What emotion is strongest right now, and where do I feel it in my body? - What is the simplest true sentence about what I want? - What am I afraid would happen if I said what I need? - What am I grieving (even if it’s small)? - What do I wish someone understood about me right now? - What’s the story I’m telling myself — and what evidence do I actually have? - What is one feeling I’m avoiding, and what might it be protecting me from? - What does my inner critic sound like today — and what would a kinder voice say? - What would “relief” look like as one concrete change? ### Patterns + triggers (10) - What situation triggered me this week, and what did it remind me of? - What pattern keeps showing up in my relationships? - When I feel overwhelmed, what do I usually do (avoid, control, please, withdraw)? - What boundary did I cross (mine or someone else’s)? - What need was underneath my reaction? - What belief about myself is being activated right now? - What’s the earliest memory of feeling something similar? - What parts of me are in conflict (one wants X, one wants Y)? - What would I do if I trusted myself 10% more? - What is one topic I keep circling but not saying out loud? ### Needs + next steps (10) - What do I need more of this week: rest, support, structure, fun, or honesty? - What is one boundary I can set in one sentence? - What conversation do I need to have, and what’s the first line? - What is one small action that would make me feel safer? - What is one request I can make without apologizing? - What is one thing I can forgive myself for today? - What support do I want from therapy or coaching (be specific)? - What topic do I avoid bringing up in therapy, and why? - What is the smallest next step I can take in the direction I want? - If I get triggered again, what is my simple plan? ## The 60-second script - 1) Title — “Therapy” + the theme (e.g. “Therapy — boundaries”). - 2) Three sentences — what happened, what it brought up, what you need. - 3) One tag — like [sad], [angry], [numb], or [clear]. - 4) One question — “In therapy I want to understand…” Prefer voice over typing? Download Brain Dump (https://apps.apple.com/us/app/braindump-voice-note-journal/id6473446030?utm_source=site&utm_medium=landing&utm_campaign=therapy_prompts&utm_content=cta). ## FAQs ### Are these therapy prompts a substitute for therapy? No. These prompts are for reflection and preparation. If you need clinical support or you’re in crisis, reach out to a licensed professional or local emergency resources. ### How do I use prompts between sessions? Pick one prompt, talk for 60 seconds, then write one question you want to bring to therapy. That’s enough. ### What if a prompt makes me feel worse? Stop. Switch to a grounding prompt (what you can see/hear/feel) or talk to someone you trust. You can come back later with support. ### Can I print these prompts? Yes. Open the printable pack and use Print → “Save as PDF”. ## References - Efficacy of expressive writing versus positive writing in different populations: Systematic review and meta-analysis — https://pubmed.ncbi.nlm.nih.gov/37434395/ (https://pubmed.ncbi.nlm.nih.gov/37434395/) — Nurs Open. 2023. - Expressive writing and positive writing for participants with mood disorders: an online randomized controlled trial — https://pubmed.ncbi.nlm.nih.gov/22209127/ (https://pubmed.ncbi.nlm.nih.gov/22209127/) — J Affect Disord. 2012. - Expressive Writing in Psychological Science — https://pubmed.ncbi.nlm.nih.gov/28992443/ (https://pubmed.ncbi.nlm.nih.gov/28992443/) — Perspect Psychol Sci. 2018. ## Related - Journal prompts hub (all printables) (/journal-prompts) - Shadow work prompts (printable) (/journal-prompts/shadow-work) - Journal prompts you can speak in 60 seconds (/blog/journal-prompts-60-seconds) Brain Dump ### Explore - About (/about) - Blog (/blog) - Prompts (/journal-prompts) - Learn (/learn) ### Company - Terms of service (/tos) - Privacy policy (/privacy) - Contact us (/contact) © 2025 Brain Dump Inc. 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