Therapy-Style Journal Prompts Pack (Printable)
Prompts you can bring to therapy (or use solo) to get clearer, faster.
Tip: keep it in a folder and bring 1–2 notes to your session.
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 prompts (30)
Choose one prompt. Speak for 60 seconds. Stop before you spiral.
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.
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/ — 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/ — J Affect Disord. 2012.
- Expressive Writing in Psychological Science — https://pubmed.ncbi.nlm.nih.gov/28992443/ — Perspect Psychol Sci. 2018.