In the middle of a day from hell, the simple yet game-changing power of stress relief journal prompts can change the course of your day. Here are 21 biopsychologist-approved prompts, that can help you conquer your stressful day.
You know the days when it seems, the world just won’t give you a break?
We all have them and still, every time they are excruciatingly long and hard to get through. If you are anything like me and find haven in journaling or you are simply looking for ways to release your stress, here you can find 21 biopsychologist-approved stress relief journal prompts.
You are going to learn all about the impact of journaling on your well-being and why journaling can be therapeutic. Once equipped with this knowledge, you’ll be prepared to transform your stressful day with 21 powerful prompts designed to elevate your mood and bring about a positive shift in your mindset.
This post is all about stress relief journal prompts, to help you release the stressful day, transform it into a positive experience and get your power back.
I am often asked a question: “How can writing about my shitty day help me make it better?” Well, in my years studying biopsychology I have read several studies proving journaling to be an extremely effective tool not only for stress relief but bettering mental health in general.
Here I am linking one study describing the connection between journaling and stress:
So now that we established, that journaling can lessen the burden of a bad day, the next thing to consider is how. The science behind it it’s quite simple.
When you pour your thoughts and feelings down on an empty page, your writing acts similar to a therapy session. It can help you see the positive in a bad situation or simply help you understand and release negative thoughts and feelings.
So If you haven’t already, I highly suggest, you pick up your pen and journal.
2. Getting Started: Setting the Mood
Before you dive deep into your thoughts and emotions it’s crucial to establish a comfortable environment. Try finding a place free from excessive noise and distractions. You can put music on and light a candle.
Building a safe space is essential to accessing memories and making connections that might be elusive in a stressful setting. Your body and mind respond positively when they feel secure, allowing you to tap into aspects of your inner self that may otherwise remain hidden.
And if your day was already from hell, you can create this pocket of peace for yourself. A little sanctuary to the chaos of the world.
If your day has been particularly hellish, you can adopt my strategy—I find solace in journaling in my car. Driving to a serene natural setting, playing my favourite music and immersing myself in the journaling process allows me to leave the stress behind, creating a beautiful space for reflection. Besides, it gives me a precious opportunity to sing away the stress before returning home.
3. Stress Relief Journal Prompts
Now, let’s get to journal prompts for stress relief. These prompts can be the game-changer you need to navigate and improve even the toughest days. Prompts that I put together act as companions, guiding you to pinpoint the source of stress and encouraging you to confront it head-on.
Are you ready to turn your day, steering it toward a more positive and uplifting trajectory?
21 STRESS RELIEF JOURNAL PROMPTS:
Letting go of the stress
- Write down all the things that are currently stressing you out. Now, consider tearing the list up or burning it down as a symbolic release.
- Describe in detail your situation. Let yourself complain, be pity and angry. Write down every single thing that is on your mind, no matter how ugly it may seem.
- In detail, write about all the things that made you angry, sad, disappointed, tired… What triggered these emotions?
- Reflect on the similar experiences in the past. What helped you then? What did you learn from past experiences that can be useful today?
- Can you draw out the emotions you are feeling? Visualize them on paper with colour, symbols and texture.
- Use a metaphor to describe your emotions, allowing for a symbolic release of pent-up feelings.
- How can you take care of yourself right now? Do it.
Transforming your experience into a positive one
- How was your inner voice today? Was it harsh and critical? Write a compassionate response to your inner critic addressing negative self-talk with kindness and understanding.
- Write a message to yourself, reflecting on today and forgiving yourself, releasing guilt for your actions, thoughts or feelings.
- Can you recall a moment today that filled you with gratitude or happiness? Describe it in detail.
- Write down five simple pleasures in your life, that leave you feeling luxurious and a little bit spoiled. Do one of them.
- Who are three people in your life that you’re thankful for and can always count on? Write about them. Can you call one of them or write them a message?
- Imagine your favourite place, where feelings of peace, joy and steadiness flood your body. Now write in your pages as if you are suddenly transported there. Where are you? Why do you love this place? Are you alone? How is it? What are you doing? How do you feel?
- What would you do, If you could do anything in this moment? Write it down. Can you do some of what you wrote down, even If it is on a smaller scale?
Getting your power back
- What personal experiences showed you, that there are love, success, happiness and worthiness present in your life? Can you create some positive affirmations from them?
- Write a letter to yourself, describing all your accomplishments and strengths.
- What 5 positive traits do you admire and love about yourself?
- Write down a current worry or fear. What are some practical steps you can take to overcome it?
- Write about a goal you’ve achieved recently and the steps you took to accomplish it.
- The best advice I received is…How can it help you now?
- What made today so stressful? What can you do in the future, to destress days similar to today?
