Journalling is one of my favourite tools for exploring thoughts and emotions. A journal can provide a private space for you to express yourself. It’s a container for your feelings, a way to get your thoughts out of your head and onto paper so that you can see them more clearly. It can be quite cathartic to write down the things that are floating about in your head, and patterns can begin to emerge when you begin journalling regularly.

Using a journal to explore your emotions is simple. You don’t need much, just a blank notebook and a pen. You can even keep a digital journal on your phone or computer if that works better for you.

To make a start, set aside a little bit of time (10 or 15 minutes is ideal to begin with) and sit down to write. You might like to begin with what I call a “brain dump”, which is where you just write down absolutely everything that pops into your head until you feel “emptied”. You don’t need to worry about making it perfect or having the words flow smoothly, just get it all down. A brain dump is the perfect place to begin if you aren’t sure if journalling is for you, if you’ve got a head full of swirling thoughts or if you aren’t sure what to write about.

Another great way to get the ball rolling is with a journal prompt. A simple sentence or question can be a fantastic starting point to get the words flowing and encourage exploration.

I’ve compiled 20 journal prompts to help you begin exploring your emotions. These are a simple starting point and you can take them in any direction you feel.

1. Which emotion do I feel the most often in my day-to-day life?
2. Which emotions are the most difficult for me to tolerate?
3. When I feel sad/angry/jealous/worried where do I feel that in my body? What sensations do I associate with each emotion?
4. Can I think of a time where I’ve felt one emotion, but there’s a second emotion hiding behind it (eg. I felt angry but I was actually afraid)
5. Think of a time when you felt joyful. What aspects of this experience bring a smile to your face?
6. What am I most afraid of?
7. When I feel a strong emotion, what do I usually do to manage or control it?
8. Has there ever been a time when I’ve felt controlled or driven by pure emotion?
9. Do I tend to make choices based on my thoughts or feelings?
10. What things are likely to bring up feelings of jealousy for me?
11. Name 5 things that you need most when you are feeling sad.
12. Which emotion feels the most unfamiliar to me? Is there an emotion that I have never felt before?
13. In what ways does anxiety protect me? In what ways does it hold me back?
14. Which people in my world make me feel emotionally safe? Who can I share my honest feelings with?
15. Describe a time when you’ve had a big emotional experience whilst reading a book, watching a movie or listening to music.
16. Are there certain themes, images or items that make you feel like crying?
17. Do you prefer to be alone with your emotions, or share them with others?
18. It is easy for you to identify what you’re feeling? Can you think of a time when it’s been difficult to name your emotions?
19. Which emotions motivate you the most?
20. What is one emotional pattern that you’d most like to work on or address?

I hope that these 20 prompts give you a good head-start to exploring your emotions and understanding yourself a little better. You might find that you bump up against some challenging thoughts or ideas whilst journal writing, or uncover something that you’d like to talk through with a professional. If so, please feel encouraged to reach out and make an appointment with me. I can provide a kind ear and a safe space for us to talk through what’s come up and figure out a supportive way for you to move forward.