Statistics show that 17.3 million adults in the US are affected by major depressive disorder.
If you’re starting to keep a health journal to help deal with the symptoms, or it has been recommended to you in therapy, then you’re making a positive step.
One of the reasons why journaling is good, is that it can reduce the impact of the condition, with researchers recommending that patients consider it as a complementary therapy.
To help you get started we’ve compiled 25 journaling prompts for depression:
1. What did you accomplish today that you’re proud of?
2. List three of your triggers and the techniques you use to deal with them.
3. Note down three things you love about yourself.
4. What qualities do you love in other people?
5. Write down three tasks that you completed this week.
Mental health professionals recommend establishing a daily routine to help combat burnout and promote healthy habits.
They recommend scheduling time to be alone, taking breaks and making note of one important thing you’re grateful for each day.
Expressing gratitude can be powerful for mental disorders, and there are many gratitude journal prompts to inspire you to be more thankful.
6. How does your job affect your mental health?
7. How would your best friend describe you?
8. Is there an activity or hobby you’d like to try?
You could consider joining the other 34.4 million people in the US taking up yoga if you’re looking for alternative ways to manage your depression.
We reviewed all the research around the benefits of yoga, and discovered the power it can have on your mental health.
There are even particular yoga poses for depression, including the Butterfly and Bridge pose.
9. Write about the earliest episode of depression you can remember.
10. What is one habit that you would like to stop?
11. Who can you talk to about your depression?
12. What is your greatest achievement?
13. What has your depression taught you?
14. Write about the happiest time in your life.
Reflecting on life can help you better understand yourself and your triggers.
Why not add some self-discovery prompts to your journal and start learning more about you.
15. Write a letter to future you.
16. Write about five things you are thankful for.
17. What small change could you make to your daily routine to improve your life?
Making meditation part of your daily routine could be one way to improve your mental health.
Benefits of meditation reveal it can have a positive impact on depression, with some even commenting that it can be as effective as medication.
There are a number of meditation influencers you can follow on Instagram to help you learn more about the practice.
18. How would you describe yourself to a stranger?
19. What is one emotion you would love to feel and why?
20. Describe some skills you have that you would like to develop.
21. Make a list of songs, movies and books that uplift you when you feel depressed.
22. How do you make time for self-care?
23. What do you need more of in life? What do you need less of?
24. Write down a positive affirmation that you can recite each morning.
Reciting a positive affirmation may feel a little alien when your mood is low.
However after taking a look at many different studies, there is data to prove affirmations can help.
Mental health affirmations such as “I am enough” or “I love and accept myself” can really lift your mood.
25. How would you describe depression to someone who hasn’t experienced it?
Journaling to Calm Anxious Thoughts
To help calm your mind we’ve created a set of anxiety journal prompts, that could help you turn the practice into a habit.