As a therapist, I often encourage clients to explore their emotions and experiences through journaling. Writing offers a safe, personal space to reflect, process pain, celebrate growth, and uncover hidden parts of yourself. Yet, many people don't know how to begin. If that's you, consider this your invitation to start-with purpose, curiosity, and kindness toward yourself.

Whether you're navigating grief, exploring relationships, or just trying to understand your life more deeply, the following prompts are designed to help you reconnect with your inner voice and begin the journey of self-discovery.

Guide to Journaling

Reflect on the Present

What happened today, and how did it make you feel? - What are five things you feel upset about right now? - What small or big things are you grateful for? - What are five things you'd love to do before your life is over?

Use Letters to Process

Some letters are Not to Send. Some of the most healing writing involves expressing what you didn't get to say. That doesn't mean the letter needs to be sent. Writing letters you never mail can still release resentment, offer closure, and help you understand what you're feeling.

Write a letter to:

• Someone you're angry with-say everything you wish you could say.

• A parent, partner, or friend from your past.

• Someone who misunderstood or hurt you during childhood.

• Yourself at age 10: What do you wish you knew back then?

Remember: You don't have to send the letter. The act of writing is for you-to explore, express, and heal.

Explore the 'What Ifs'

• How would your life be different if your parents had divorced (or hadn't)?

• What if you'd gone to college (or hadn't)?

• What if you hadn't lost someone important?

• What if you'd never moved, or never met someone significant?
  
  

Look Back to Move Forward

• Make a timeline of major life events and reflect on how they shaped you.

• Describe your junior year of high school or early adulthood.

• Reflect on your experience becoming a parent (or what you've learned about parenting).

• Write about your biggest regrets and how they've influenced your growth.

Dream and Discover

• List five miracles you want to see in the coming year. Describe how each would impact your life.

• Name five places you'd love to visit and imagine what it would feel like to be there.

• What are five things you most love to do-and five you try to avoid?

Final Thought: You don't need to be a "writer" to journal. Your words are for you, not for anyone else's approval. Each prompt is a doorway into your thoughts, values, and dreams. The more you write, the more you'll discover about who you are-and who you're becoming.
If you would like to explore how journaling can help you on your journey of self-discovery and healing, EAP is here to help. Methodist Healthcare EAP offers free and confidential counseling to you and members of your household. Please call us today at (901) 683-5658 or toll free 1-800-880-5658 to schedule an appointment.

About the Author

Elizabeth Drain, LPC-MHSP, NCC, CEAP

Elizabeth Drain is a Licensed Professional Counselor and a mental health services provider who is licensed in both Tennessee and Kentucky. She is certified by the National Board for Certified Counselors and is a Certified Employee Assistance Professional. Elizabeth is a native Memphian and earned her Master of Science in Clinical Mental Health Counseling from Freed-Hardeman University. She has had the pleasure of helping clients navigate challenges with depression, anxiety, stress, grief and loss, work/life balance, family/ marital/relationship problems. As a counselor, her priority is to create a therapeutic atmosphere that promotes growth and positive change. Elizabeth’s goal is to help clients move toward being the healthiest version of themselves and live the life they desire. In her spare time, she enjoys learning, shopping, and spending time with family and friends.