Therapy-Style Journal Prompts Pack (Printable)

Name what you feel (10)

1. What happened recently that I keep replaying?
2. What emotion is strongest right now, and where do I feel it in my body?
3. What is the simplest true sentence about what I want?
4. What am I afraid would happen if I said what I need?
5. What am I grieving (even if it’s small)?
6. What do I wish someone understood about me right now?
7. What’s the story I’m telling myself — and what evidence do I actually have?
8. What is one feeling I’m avoiding, and what might it be protecting me from?
9. What does my inner critic sound like today — and what would a kinder voice say?
10. What would “relief” look like as one concrete change?

Patterns + triggers (10)

1. What situation triggered me this week, and what did it remind me of?
2. What pattern keeps showing up in my relationships?
3. When I feel overwhelmed, what do I usually do (avoid, control, please, withdraw)?
4. What boundary did I cross (mine or someone else’s)?
5. What need was underneath my reaction?
6. What belief about myself is being activated right now?
7. What’s the earliest memory of feeling something similar?
8. What parts of me are in conflict (one wants X, one wants Y)?
9. What would I do if I trusted myself 10% more?
10. What is one topic I keep circling but not saying out loud?

Needs + next steps (10)

1. What do I need more of this week: rest, support, structure, fun, or honesty?
2. What is one boundary I can set in one sentence?
3. What conversation do I need to have, and what’s the first line?
4. What is one small action that would make me feel safer?
5. What is one request I can make without apologizing?
6. What is one thing I can forgive myself for today?
7. What support do I want from therapy or coaching (be specific)?
8. What topic do I avoid bringing up in therapy, and why?
9. What is the smallest next step I can take in the direction I want?
10. If I get triggered again, what is my simple plan?