Does your child feel big emotions and can’t find the words to express what they are going through? Has your child experienced trauma which has manifested in anxiety, depression or anger?
Mental health is an integral part of childhood development, so taking the time to help your child express their thoughts and feelings can significantly improve mental health long-term.
One way to do that is by using journal prompts. Journal prompts for kids can be a helpful tool for helping your child process these big feelings. These questions are designed specifically with children in mind, helping them explore their emotions and engagingly reflect on their lives.
Keep reading to learn about how journaling can help mental health, the benefits of journaling, tips for your child’s journaling practice, and 80 journal prompts you can use today to get the practice started.
How journal prompts for kids can help improve mental health
Research has shown that journaling can be an effective tool for helping children handle emotions and manage mental health issues. Writing down thoughts can help your kids explore the root causes of their complicated feelings, giving them a voice and allowing them to take ownership of their emotions.
By reflecting on their personal experiences, your children can understand how feelings evolve and work through any dilemmas they are facing. Journaling can also help your kids become more confident in expressing themselves, an important skill to develop as they age.
Favorable effects of journaling for mental health can include:
- improved self-awareness,
- increased emotional regulation,
- enhanced problem-solving skills,
- greater clarity of thoughts and feelings,
- ability to express yourself more freely without fear of judgment,
- increased motivation when it comes to achieving your goals,
- better understanding of your relationships with other people.
These healthy effects can greatly help your kids’ mental health and increase their quality of life for many years to come. Improving your child’s self-awareness, emotional regulation, and ability to identify and process their feelings will serve them throughout their adulthood.
According to Psych Central,
“Journaling may be effective for anxiety, depression, PTSD, and other mental health conditions. It may also help manage daily stress, monitor your mood, and create a sense of gratitude.”
This means that using the journal prompts in this article can be a great tool to help your child with different sources of stress and anxiety.
Tips for writing journal entries
When starting to journal, having some tips on hand can help you both to reap the benefits of journaling and to stay consistent with it. Here are some pointers that your child can keep in mind when writing their journal entries:
- Write freely and without judgment: To get the most out of journaling, it’s essential to let go of your expectations and write whatever comes to mind without overthinking it.
- Start with just a few minutes at a time: If your child feels overwhelmed, suggest starting by taking even five minutes out of the day to write. This will help your child get used to the process without feeling too pressured.
- Encourage your child to reflect on what they have written: Once your child is finished writing, encourage them to take a few moments to reflect on their entry. Thinking about the words your kid has written can help them gain deeper insight into their thoughts and feelings.
- Make journaling a habit: Try including journaling time as part of your child’s daily routine. This will help them get into the habit of writing and eventually become more comfortable expressing themselves on paper.
With these tips, you can help your child start their journey into journaling – and hopefully enjoy the process along the way!
80 Journal prompts for kids
Below are journal prompts for kids to help them explore their thoughts and feelings.
Note: These journal prompts are designed to inspire conversation, so talking with your child after they finish journaling is essential. This discussion will help you both to understand their thoughts and feelings better.
Even though the following journal prompts are separated according to different emotions, feel free to mix and match these to fit your child’s needs.
Happy:
- What makes you feel really happy?
- If you could do anything tomorrow that would make you smile, what would it be?
- Who is the person or thing that brings the most joy to your life?
- Think of an event or moment from the past that made you really happy. What was it?
- Write about a time when something funny happened to you.
- Think of three people that make you feel grateful and loved. Why do those people make you feel that way?
- Describe the best moment from this week and why it made you so happy.
- What activities, hobbies, or pastimes make you feel really good?
- Make a list of things that make you smile.
- What is your favorite memory, and why does it make you smile?
Sad:
- What do you usually do when you’re feeling down?
- Take a few moments to think about the things that make you sad and why those impact your life.
- If you could talk to someone right now, who would it be and why?
- Make a list of things that give you hope and help you stay positive.
- Describe a time when something didn’t go the way you wanted. How did it make you feel?
- Write about a moment from the past when things felt really tough or sad.
- Think of three people who have been there for you during hard times – what qualities does each person bring to your life?
- Make a list of things that make you feel better when you’re sad or overwhelmed.
- What advice would you give someone feeling down or lost right now?
- Write about a time when something terrible happened and still turned out okay in the end.
Frustrated:
- Describe a moment when you felt really frustrated and why it was so hard to handle.
- What does it mean to be patient? Why is patience an important virtue?
- Do your best to explain what frustration feels like in your own words.
- What do you usually do when you’re feeling frustrated or overwhelmed?
- Describe a time when you got mad at yourself for not getting something right.
- List three things you can do to help calm down when you feel frustrated.
- Write about the last time someone did something that made you feel angry or annoyed.
- What is one thing that always helps put your frustration at ease?
- Take a few moments to think about the things that frustrate you and how to work through them in a healthy way.
- Describe a time when something was hard, yet you managed to push through it anyway.
Angry:
- Describe a moment when you felt really angry and why it was so hard to handle.
- What does it mean to be calm? Why is being calm an important skill?
- Do your best to explain what anger feels like in your own words.
- What do you usually do when you’re feeling angry or overwhelmed?
- Describe a time when you got mad at yourself for not staying calm.
- List three things you can do to help cool off when feeling angry.
- Write about the last time someone else made you feel mad or annoyed.
- What is one thing that always helps put your anger into perspective?
- Take a few moments to think about what makes you angry and how to handle it calmly.
- Describe a time when something was challenging , and you managed to stay calm and composed.
Hurt:
- Describe a moment when you felt really hurt and why it was so hard to handle.
- What does it mean to cope with pain? Why is learning how to cope important?
- Do your best to explain what ‘hurt’ feels like in your own words.
- What do you usually do when you’re feeling hurt or overwhelmed?
- Describe a time when you felt betrayed by someone close to you.
- List three things that can help you feel better when you feel hurt.
- Write about the last time something caused emotional pain for you.
- What is one thing that always helps put your hurt feelings into perspective?
- Take a few moments to think about the things that cause you pain and how you can work through them.
- List three people who have been there for you during painful times – what qualities does each one bring to your life?
Scared:
- Describe a moment when you felt really scared and why it was so hard to handle.
- What does it mean to be brave? Why is learning how to be brave important?
- Do your best to explain what fear feels like in your own words.
- Describe a time when you felt scared about something. How did you work through it?
- List three things you can do to feel braver when you’re afraid.
- Write about a fear or phobia you have and how it impacts your life.
- What is one thing that always helps put your fear at ease?
- Take a few moments to think about the things that frighten you and how to overcome them.
- List three people who make you feel safe when you’re scared – what qualities do those people bring to your life?
- Describe a time when something frightening happened, yet you found the courage within yourself.
Lonely:
- What are your favorite things to do when you want to connect with others?
- Think of three kind things you could do for someone else today to make them smile and feel less lonely.
- Write about what friendship means to you. What are the qualities of a good friend?
- Describe a time when you felt alone and what helped you feel better.
- Make a list of people in your life that you can talk to when you’re feeling lonely. What do you appreciate about each of them?
- List your hobbies, activities, and interests. Are there any clubs or groups you could join to find like-minded friends?
- What are your hopes and dreams for new friendships in the coming months and years?
- Describe your ideal friend or social group.
- If you could plan a time for you and your friends to get together, what would you do? Who would you invite? Why would this help you feel more connected?
- Explain what loneliness feels like from your perspective. What advice would you give to someone feeling lonely?
- Think about the last time you felt lonely. What helped change your mood and make you feel better?
Anxious:
- Describe a moment when you felt really anxious and why it was so hard to handle.
- Do your best to explain what anxiety feels like in your own words.
- What do you usually do when you’re feeling anxious or overwhelmed?
- Describe a time when you felt anxious or overwhelmed and then you managed to calm yourself down.
- Write about the last time an unexpected event made you feel anxious.
- List three things you can do to feel calmer when you’re anxious.
- Write about an anxiety you have and how it impacts your life.
- What is one thing that always helps to shrink your anxieties to be smaller?
- Take a few moments to think about the things that make you anxious and how to overcome them.
- List three people who make you feel at ease when you’re anxious – what qualities does each person bring to your life?
Remember: Taking the time to talk with your child and listening to their concerns is crucial to helping them develop mentally, emotionally, and socially. With your support, your child can learn how to navigate and process their feelings healthily.
What if you need more than journaling?
As an adult, talking about your feelings and experiences can feel scary enough already. Most adults feel vulnerable and overwhelmed sharing their innermost thoughts. It can be even more challenging for your children to find the right words to express their thoughts or feelings.
Journal prompts can be an excellent tool for your kids to get thoughts out of their heads without the pressure of needing the “perfect words” to help others understand them.
Using the journal prompts for kids listed above can be a great starting point for helping your child process and work through the different emotions felt throughout their day.
Remember that every answer is a conversation starter for you to talk to your child about what they think and feel, which can create a stronger bond and trust between the two of you.
Sometimes, kids struggle with emotions so strong that they require extra help and support. If your child’s answers to these prompts concern you, an online therapist can guide you on how to use journaling and other techniques as practical coping skills to handle those big emotions and experiences better.
If you are looking for specialized online therapists who can help your child to better understand and express their feelings, check out our directory to find an online therapist with specialties that suit your child’s needs. Then, you can call us or start here to make your first online appointment.
If journaling has helped you or your child, let us know how, and any tips you have in the comments below!
