Let’s be honest—some days our emotions feel like a perfectly blended smoothie of sadness, anxiety, gratitude, and confusion… topped with a sprinkle of existential dread. Whether you’re crying over a sweet commercial or feeling oddly irritable without knowing why, those moments of “emotional everythingness” are more common than you think.
Journaling can be one of the most grounding and validating ways to check in with yourself during times like this. You don’t need to be a “writer.” You don’t need to make sense. You just need a pen, paper (or a notes app), and a willingness to be honest.
Here are 30 therapist-recommended journal prompts for the days when you’re feeling all the feelings:
For When You’re Emotionally Overwhelmed
What am I feeling right now? (Try to list all the emotions, even if they seem contradictory.)
If my body could speak, what would it say?
What might my emotions be trying to tell me?
What’s one thing I need today—physically, emotionally, or spiritually?
If I could pause the world for 10 minutes, what would I do?
If I could draw my feelings, what would they look like? (Color, shape, texture, weight, size)
For When You Don’t Know What You’re Feeling
What’s been on my mind lately, even in the background?
What was a moment today that shifted my mood, even slightly?
When did I last feel truly calm or grounded?
What’s one thing I’ve been avoiding feeling?
If I had to give today a title, what would it be?
For When You’re Spiraling with Thoughts
What’s the worst-case scenario I keep imagining—and how likely is it really?
What’s something I can control right now?
What is a compassionate response to the fear I’m feeling?
What’s one thought I’d like to put down for the day?
What might I say to a friend who’s having the same thoughts as me?
For When You’re Feeling Hurt or Disconnected
Who do I feel unseen or misunderstood by—and why?
What would it feel like to set a boundary with someone I care about?
What’s a moment when I felt loved or appreciated recently?
How have I been showing up for myself lately?
What do I need to hear right now that no one has said?
For When You Want to Cultivate Self-Compassion
What’s one thing I did today that I can be proud of, no matter how small?
In what ways have I grown emotionally in the past year?
How can I speak to myself with more kindness right now?
What would I say to my younger self in this moment?
What does “enough” look like for me today?
For When You’re Ready to Reflect or Move Forward
What’s something I’m learning about myself through this emotional season?
What’s one thing I want to let go of?
What’s one thing I want to hold onto?
What helps me return to myself when I feel lost?
If I could feel anything tomorrow, what would I choose—and how can I move toward that?
A Final Note:
Your journal doesn’t need to have answers. It just needs a place for your feelings to land. Some days, journaling is about sorting things out; other days, it’s just about letting the storm pass through you in a safe space.
Feel free to use these prompts as jumping-off points, or tweak them until they feel right. There’s no wrong way to feel—and no wrong way to write.
Want support navigating your emotions with more clarity and kindness?
At Elevated Counseling, therapy can help you create space for your feelings without being consumed by them. This is a place where all parts of you are welcome.