A journal on a desk using stress management journaling prompts

50 Stress Management Journaling Prompts

In this blog, we’ll explore 50 stress management journaling prompts to help you recover from the overload of life. We all have those days where it feels like there’s just too much going on and we’re not sure how to handle it. This is a time when writing can be very therapeutic and offer some relief.

A journal on a desk using stress management journaling prompts

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Journaling is a great way to manage stress and keep the mind sharp. It’s a great tool for self-reflection, organization, and processing of emotions. But maybe you need some help getting started

If you’re stressed and feeling overwhelmed, here are some writing prompts to help you find peace and calm. These writing prompts are designed to help you de-stress and express what is bothering you. By writing your thoughts down on paper, you can process your emotions and clarify your thoughts. You can even show your journal entries to someone else if you want help getting unstuck.

50 stress management journaling prompts

Use these journal prompts as a way of exploring yourself, understanding your emotions, goals, fears/anxieties, objectives, and mindset.

Identifying your Stress

  1.  Write down when or where you feel your stress gets worse.
  2. Analyze your day and take note of every moment you felt stress.
  3. Pay attention when you use negative self-talk, and how you feel after.
  4. List 5 good things and 5 bad things about your day.
  5. Are there people in your life contributing to your stress? Write about it.
  6. What is the first thing you would change to deal with your levels of stress?
  7. Do stream of consciousness journaling and see what comes up.
  8. On a scale of 1-10 (10 being the worst), how is your stress today?
  9. What are some recent situations where you felt your stress worsen?
  10. What are some situations that made you feel happy and content?

Calming Down from Stressful Situations

  1.  Write down who you are now, and who you want to be.
  2. How can you use stress to your advantage?
  3. Write down what (or who) makes you feel joy.
  4. Come up with a positive word for the day.
  5. What are you most thankful for?
  6. Do at least one thing today for self-care and write about it.
  7. Use this prompt: ì______ makes me feel better when I am stressed.î
  8. Feel better by giving back and helping someone else.
  9. List 3 things that can help turn around your stressful mood.
  10. What have you learned about yourself by identifying your stress?

Memories and Feelings. of Stress

  1.  What is your history with stress?
  2. Do you know what memories contribute to your stress?
  3. What about memories that improve your mood?
  4. How are you feeling right now?
  5. Can you recount how you felt during your last stress episode?
  6. Describe a situation where you were content and happy.
  7. How do you currently feel about your personal life?
  8. How does your work or profession make you feel?
  9. What do you hope journaling is going to help you achieve?
  10. Make a list of 3 overwhelming emotions you have right now.

Creativity to Reduce Stress

  1.  Find a new hobby you are interested in experimenting with & write about it.
  2. What is your favorite creative activity?
  3. Use your journal to try some creative writing.
  4. When is the last time you did something just for fun?
  5. Create a daily routine where you include your favorite creative activities.
  6. List 3 activities you always wanted to try, and what has stopped you.
  7. Listen to music while writing in your journal, then describe how it changed your emotions.
  8. Create art that expresses how you feel, good or bad.
  9. What does being creative mean to you?
  10. Work on a creative project, then journal about how you feel. Did it have an impact on your stress level?

Miscellaneous stress management journaling prompts

  1.  What does a life without stress look like to you?
  2. Why do you think you are dealing with burnout?
  3. What are 3 things you can do to handle your burnout?
  4. Do you feel that stress, burnout, and overwhelm are all connected?
  5. In what ways have you contributed to your own stress?
  6. How are you holding yourself back from truly being stress free?
  7. List 5 things you can do this month to start relaxing more.
  8. Journal about spending time with someone who relieves your stress.
  9. How do you practice self care and how often?
  10. Make a list of 10 self care activities to do more often.

I hope you found this list of 50 stress management journaling prompts useful. Remember, when it feels like your head is spinning and you’re about to explode, take a deep breath and write down what’s going on in your mind. You’ll feel better afterwards!

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