Emotional wellbeing
A week of journaling
Seven short writing prompts to understand your feelings, in private.
Who it is for: Teenagers and adults who would like to try writing down feelings.
Format: Text, about 10 minutes to read
Writing can help you slow your thoughts and notice what you feel. Nobody needs to read it. Use any notebook and any language, and keep it somewhere safe. Writing in a shared home may be risky if others look at your things, so think about where it will be kept, or write and then tear it up.
One prompt a day
- Day 1: What am I feeling right now, and where do I feel it in my body?
- Day 2: Write about one small moment today that was okay, or even good.
- Day 3: Something that worried me today. What is in my control, and what is not?
- Day 4: Write a few lines to yourself the way you would speak to a friend in your situation.
- Day 5: Who makes me feel calm or safe? What do I like about being with them?
- Day 6: One thing I want to say but have not. Write it without worrying about how it sounds.
- Day 7: Look back at the week. What did I notice? What do I want to do differently, or keep?
Write for five to ten minutes. You may skip a day. If writing brings up very painful memories, stop, take a few slow breaths, and speak to a counsellor or a person you trust.
Journaling is not a treatment. If low mood or worry continues, please see a doctor or call Tele-MANAS on 14416.
This is general information. It is not a substitute for care from a doctor or counsellor. If someone is in immediate danger, call 112.
Related resources
- Guide, 4 min
Understanding feelings
Putting words to feelings, so they feel less confusing and easier to share.
- Guide, 4 min
When days feel difficult
Small, kind steps for days when everything feels heavy, and when to reach out.
- Audio, 8 min
A quiet evening
A guided relaxation to settle into at the end of the day.