Tag: mental health

Overcoming Morning Anxiety – What Helped Me!

Overcoming Morning Anxiety – What Helped Me!

Today I will be sharing tips and habits for overcoming morning anxiety. Do you struggle with morning anxiety? Are the first thoughts that enter your mind so negative and so dreadful that you regret waking up in the first place? Morning anxiety is very REAL,…

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

Today I will be sharing with you 10 natural grounding exercises for anxiety. Grounding exercises are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your stress back to something more…

12 Ways to Calm Your Mind – Ultimate Guide!

12 Ways to Calm Your Mind – Ultimate Guide!

Today I will be sharing with you 12 ways to calm your mind.

It’s important to look after our mental wellbeing, particularly whilst we find ourselves spending more and more time at home. There are plenty of things that we can do to help us cope with how we may be feeling. Even if it’s just to give ourselves some much-needed relaxation and refocusing time.

There are various ways to calm the mind and the endless quantities of thoughts that keep passing through the mind. Why do you need to calm your mind at all? Most people appreciate a calm mind only when under pressure, when they are worried, or when they need to focus.

By being mindful of our triggers, we can adopt practices which bring us into a calm state of mind – resulting in you becoming a more peaceful person, not only for ourselves, but those around us.



A calm mind is helpful in many situations

  • Do you get easily nervous and irritated?
  • Do you have fears and doubts that cause you to suffer?
  • Do you have difficulties falling asleep at night?
  • Do certain thoughts keep obsessing your mind, giving you no rest?
  • Do you get agitated in every situation?
  • Do you have difficulties focusing your mind?

If you experience any of the above situations, then you certainly need to learn how to calm your mind. Overthinking, restless thoughts, impatience, fears and worries cause lack of inner peace, lack of concentration and the inability to think clearly. This leads to making errors, confusion, the inability to make decisions and to failure.

If you want to achieve more in life, you must know how to calm your mind, so that you stay focused and think clearly.


12 Ways to Calm Your Mind – Ultimate Guide!

You have the power to intervene and bring our brain back to default processing. It just requires a little focus and work on our part.

Here are 12 few ways to calm your mind when life deals you a bad hand:


4×4 or Box Breathing

Ever been stressed and someone told you to take some deep breaths? It’s not bad advice, but it’s also a little vague. What constitutes a deep breath? How many is ‘some’? Why don’t I feel better yet?

A more prescriptive technique is 4×4 breathing – also known as box or square breathing.


Researchers have shown this technique not only reduces cortisol levels, but also improves sustained attention.

How to do it:

  • Find a comfortable place to sit with your feet on the floor.
  • Close your eyes and breathe in through your nose while slowly counting to four.
  • Hold that breath for four seconds.
  • Finally, let the breath out and exhale for four seconds. Repeat steps an additional three times.




One of the most studied and preferred methods of distraction is known as the 5-4-3-2-1 grounding technique. This method is simple and effective for helping you to regain control of your mind by grounding you into the present moment. It works by incorporating all five of your senses to keep you in your present surroundings, which is incredibly effective for fighting anxiety.  The best part? It only takes one minute of your time!

Here’s how it works:

5 – SIGHT:

Take a deep breath and look around you to recognise five different things. Say each thing out loud, such as, “I see a clock,” or “I see the leaves on the tree.”

4 – FEEL:

Recognise four things you can feel the texture of. Say each thing out loud, such as, “I feel the carpet beneath my feet,” or “I feel the fabric of my shirt.” Take a few seconds to actually touch each of these textures.

3 – HEAR:

Listen for three separate and distinctive sounds around you. Say each sound out loud, such as, “I hear the birds chirping,” or “I hear the clock ticking.” Take a few seconds to really listen to each sound.

2 – SMELL:

Breathe in and out a few times and name two distinct smells you encounter. Say each smell out loud, such as, “I smell the scent of my perfume,” or “I smell the flowers blooming nearby. “If you can’t smell anything, remember the smell of your favourite scents and recall them out loud.

1 – TASTE:

If you have food in front of you, take a bite and name the taste out loud. If not, see if you can pick up on an aftertaste in your mouth. Alternatively, you can recall the taste of a favourite food.  Say it out loud. Once you’re done with the last exercise here, breathe in deeply for five seconds, hold it for five seconds, and then breathe out for five seconds.

At the end of this exercise, you should be grounded in the present moment.



Progressive Muscle Relaxation (PMR)

Back in the 1930s, a smart guy named Edmund Jacobson posed that mental calmness is directly tied to physical relaxation. His hypothesis was that if we could make our bodies relax on command, then that process may have a similar effect on our minds, too.

Turns out he was spot-on: Many studies have shown that the progressive muscle relaxation technique, which involves gradually tightening and releasing your muscles from head to toe, reduces symptoms of stress, anxiety, and depression.

How to do it: 

  • Find a comfortable spot where you can sit or lie down.
  • Inhale and tense the muscles in your feet and legs.
  • Exhale and release your muscle tension and feel your feet and legs relax.
  • Repeat this process as you work up your body, eventually reaching your neck and head.
  • Imagine the stress leaving your body as you release the tension in each muscle group. Repeat as necessary.


1:1 time with nature

If you’re sitting at your desk or on your couch when an acutely stressful event occurs, it could help to head outside. Scientists have found that our environment influences our mental health, and that spending time outdoors – especially in green spaces.


It can reduce the experience of stress. Honestly, researchers aren’t even sure why this ‘ecotherapy’ happens; they just know that it does.Spending time with nature can even stop a loop of negative thoughts – sign us up.

Head outside for some fresh air. Just remember to dress appropriately for the weather, and seek out green spaces if you can.


Low – or moderate-intensity exercise

While it seems to be general knowledge that exercise improves our mental well-being, it’s often not second nature to immediately start exercising when you need to calm your mind. And we don’t mean heading out for a quick sprint or taking out your aggression in the weight room. Those high-intensity exercises can increase cortisol. The effect is temporary, but may not be a good idea when you’re already experiencing high levels.

What is beneficial during these times is a 15-20 minute walk, or similar light aerobic exercise, to clear your mind.  Researchers have found that walking can quickly reduce acute stress and blood pressure. Lace up your shoes and go for a walk. Ideally outside for the added benefits of vitamin D from the sun, but inside works, too. Don’t set a timer, but just walk at a pace that is comfortable for you and keep going until you’re feeling a bit better and your head is clearer. Try to bring your focus back to your breath when your mind wanders, or take in the scenes around you as you stroll.



One of the best ways to remain present and calm the mind is by practicing Mindfulness. This teaching is all about taking in the moment fully and being truly aware of yourself. This includes your thoughts, feelings, emotions, and what’s happening around you.

Meditation and mindfulness tend to go hand in hand. However, mindfulness is more like a subsection of meditation. With mindfulness, the purpose is to stay fully engaged with what you’re doing (even if you’re simply folding laundry!).

Meditation, on the other hand, is a formal practice where you’re in a seated position and focusing on your internal world. Both practices are crucial to know when it comes to remaining present.




We will try another breathing exercise. Again, if you’re driving, skip this one. You’re going to need a few minutes. Close your eyes and take a deep breath in through the nose and out through the mouth.

Now, imagine that the sun is shining, as you’re laying at a place where you feel safe: the beach, your favourite spot at the park, or simply looking through the window curled up in your favourite blanket.


Notice the warm sunlight going through your body, starting at the top of your head. Then, moving down to your neck, your chest, your hands, your belly area, your legs, up until it reaches your feet.

Breathe slowly and deeply. Now, you can go back to your normal pace of breathing. Open your eyes when you’re ready and move your hands and legs gently.




Breathing techniques are a common strategy for fighting anxiety and calming the mind. In fact, one of the first techniques my counsellor taught me during therapy was a breathing exercise. When your breath is shallow and you’re not breathing properly, this often times makes anxiety worse.

The goal here is to really slow your breathing down so that your physical symptoms start to go away. For the 4-7-8 method, first sit in a comfy position and relax your muscles. Take a big deep breath in through your nose for four seconds.

Hold it for seven seconds. Next take an even bigger breath out for eight seconds. As you’re breathing out, part your lips and make a “woosh sound.” If you want a visual guide for the technique, I recommend watching this video! I love that the background sound is waves crashing against the shore.




When you feel your mind racing, sit or lay in a comfortable position. Breathe in for four long counts. Breathe out for 5 long counts. Continue this deep breathing for a few rounds.

If you would like to take this exercise further, you can close your eyes and visualise roots growing from the bottom of your feet or tailbone and going deep into the earth. If you struggle with quieting your mind during deep breathing, try adding a mantra to the practice like “I am safe. I am grounded. I am loved.” Otherwise, simply acknowledge the thoughts that come to mind and release them as you exhale.

Breathing is really one of the best ways to slow our nervous system down. This technique will help you face the day with a clear mind and also help you fall asleep at night.



Practice gratitude

Shifting your energies in a positive direction starts with gratitude. A great way to calm your mind and feel as though you have a better sense of control over your brain is to focus on gratitude. Make a list of five good things that happened to you at the end of every day or before going to bed. Reflect on that and enjoy the feeling you experience.

Smile in front of the mirror after waking up and going to bed too. The act of smiling reinforces how you feel about yourself and the days. Chances are, if you take the time to really stop and think about all that you have to be grateful in your life, it will help calm your mind.

You will start to see things in perspective and put those things that are causing your mind to race to stop seeming all that bad.



Begin journaling

Journal your thoughts and emotions on paper. Even if you’ve had a boring day and nothing interesting, write it down. If you feel as though your mind is constantly racing and all over the place, then it can really help to get those chaotic thoughts out of your mind and to put them somewhere else completely.

The simple act of writing down will have a therapeutic effect on your mind, triggering the relaxation response in your body and calm you. The best way to do this? Keep a journal. When you journal, don’t worry about grammar, tone or style – just get those confusing and overwhelming thoughts out of your mind and on to paper. It can really help bring about clarity.



Listen to calm music

Studies have shown that listening to calming music can lead to decreased heart rate, breathing rate, and blood pressure. It can even help reduce momentary anxiety or stress.

So, tune that Pandora station to ‘relaxation radio’ to activate your parasympathetic nervous system and calm your body.


12 Ways to Calm your Mind – Final thoughts

If you are looking for a way to finally bring some ease to your mind, then give these options a try. They can help you get the peace of mind that you have been searching for and help you find that balance that you seek in your everyday life.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years! If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!





Meditation Benefits for Mental Health – Ultimate Guide!

Meditation Benefits for Mental Health – Ultimate Guide!

Today I will be discussing meditation benefits for mental health. Most people are aware of the need to do physical exercises to stay healthy and fit, but many fitness freaks are not too clued up when it comes to exercising their mind. Like any muscle…

3 Amazing Grounding Techniques – For Anxiety, Stress, Panic!

3 Amazing Grounding Techniques – For Anxiety, Stress, Panic!

Today I will be sharing three amazing grounding techniques for calming anxiety, stress, panic and other negative emotions. Grounding techniques are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your…

Ways to Stop Overthinking – Ultimate Guide!

Ways to Stop Overthinking – Ultimate Guide!

Today we will be sharing information on ways to stop overthinking.

Everyone overthinks sometimes. It becomes problematic when someone finds it difficult to stop having the same thoughts.

From there, it gets easy to slip into a circular pattern of thinking and move on to severe stress and anxiety.

Overthinking is something we all do at one time or another. Still, many people find that constant overthinking plagues their lives.

Overthinking has been linked to mental issues such as depression and anxiety.

It can cause a decline in mental health, and when that happens, you’re even more likely to overthink. It’s a vicious cycle.

When you overthink, you can find yourself having trouble in your work life, social life, and other aspects of life.

Your work and relationships may suffer, and you may also experience a range of unpleasant physical symptoms.

Relaxing may seem impossible at first, but learning how to stop overthinking and begin relaxing will have a significant impact on your happiness and health.

Overthinking can be debilitating to those who can’t seem to get out of their own heads. If this resonates with you, here is a simple guide with 14 tips to help you relax.



What is overthinking?

Overthinking is simply what it sounds like – thinking too much. But how much is too much?

The answer is when it causes noticeable discomfort and anxiety.

When we care about something, we can develop unhealthy levels of worry about it.

Overthinking tends to be associated with ruminating on things that have already happened, whereas anxiety is the fear of what may happen.

Nervousness can sometimes help us to pay more attention and do our best, but overthinking can become an unhealthy condition quickly.

Some personality types are more prone to overthinking than others.

Those who already have conditions like depression and anxiety may be more susceptible to overthink outcomes in situations.


Why is overthinking so harmful?

Some people are only occasionally plagued with overthinking, but for others it can be a daily debilitating burden.

Overthinking is toxic to our mental and physical health.

First it affects our emotional health.

Studies have found that people who tend to overthink regularly are more likely to get depressed than those who do not, and women are even more prone to overthinking than men.

It creates stress and anxiety, which then impacts our physical health which can cause a lowered immune system, stomach issues, headaches, and chronic pain.

Overthinking can keep us from making important decisions or even simple ones.


We struggle so much with which is the right decision that sometimes we end up not taking any action at all and staying in limbo.

We doubt ourselves and assume the worst will happen, so we give up and don’t try anything.

When we assume we can’t, it’s guaranteed we won’t.” – Don’t Overthink It

We stay up late into the night worrying about what to do, or going over the past questioning decisions we made, replaying scenes in our minds wishing we’d done things differently.

In the past, I’ve personally laid awake all night many times struggling with toxic thoughts, until I learned how to stop the cycle of overthinking at night.

I learned that you can either be in the river with your thoughts, or you can swim to the shore.

Getting out of the river doesn’t automatically stop the flow of your thoughts, but when you step outside of them, they don’t create as much of an emotional reaction and you can gain some control.


What are the symptoms of overthinking?

Some signs and symptoms that you may be overthinking include:

  • Lack of sleep
  • Over-analysis
  • Hard time letting things go
  • Perfectionism
  • Racing thoughts
  • Self-criticism
  • Catastrophizing
  • Procrastination
  • Feeling like your brain is stuck ‘on’
  • Anxiety
  • Physical tension

If you are experiencing any, or all, of these, don’t worry, I have some powerful ideas for you to try in order to stop overthinking and relax.

The first thing I will say is that none of these are quick fixes, they all take practice –  they are all useful things to have.

If one thing doesn’t work, you may well find that something else does.

It might not be immediate, these tips become more powerful with practice.


Ways to Stop Overthinking – Ultimate Guide!

Here are 14 tips to get you out of the habit of overthinking:


Become aware of the spiral

The first step to overcome overthinking is to become aware of it on a conscious level.

Stepping out of the flow of toxic overthinking allows you the opportunity to change the direction of your thoughts.

You can pull a mental lever and redirect the river of your thoughts to a calmer path.

To do this start to take note of how you’re feeling throughout the day.

When you notice yourself feeling down or stressed tune into your inner dialog. What thoughts are you thinking?

Are you ruminating on the past or worrying about the future?

Are you talking down about yourself? Are you obsessing over what someone else did?

Identify the source of your wayward thoughts and then use one or more of the following strategies to help you stop overthinking everything.


Create a trigger for positive thoughts

Once you become aware of the overthinking spiral, create a trigger that prompts you to redirect your thoughts (pulling the lever).

Telling yourself to stop thinking about something doesn’t always work, sometimes it causes you to think about that thing even more.

However, if you redirect your thoughts, you’re less likely to circle back to the thing you were stressing about

When I notice I’m in a negative thought spiral I think the word ‘spiral’ and that triggers me to think about something harmless.

This especially helps me to stop overthinking at night when my brain doesn’t have anything else to do but replay events from the past that were upsetting or embarrassing, or worry about the future.

Sometimes my brain goes back to the unwanted train of thought, but I just pull the lever again (thinking the word spiral) and redirect as many times as needed.


Listen to your intuition, not fear

Overthinking is part of the fear response from your Ego.

The ego likes to be safe and it loves your comfort zone and routines.

If you threaten what your ego perceives to be safety of your comfort zone, it will go a little crazy.

It’ll trigger your fear response to keep you from ‘danger.

Your ego will chime in with a chaotic bombardment of second guessing, what if-ing, and doomsday projections.

It’ll be completely irrational, but because you’re so used to trusting that voice it’ll take you along for the ride.

You can stop overthinking by learning to recognise your intuition so that you have certainty that you’re on the right path.

When you do this, you can calm your ego’s fear response.


Don’t focus on what can go wrong 

A lot of overthinking stems from fear. Instead of focusing on what can go wrong, try to think about what can go right instead.

Mental clarity takes mindfulness to achieve, so mastering this first step of focus is crucial.

When you find yourself asking, ‘What if this goes wrong?‘ Stop immediately, and ask, ‘What if this goes right?

Your brain will automatically attempt to answer the question you have asked – whether that question is positive or negative.

So, catch yourself before your thoughts begin to negatively spiral.


Learn how to meditate

Meditation tools, when taught the right way, can be powerful ways to bring you into the present moment.

Here in the west, we are so conditioned into spending so many hours of our day doing, thinking and analysing.

That most people really struggle to stop, struggle to relax especially relax properly.

Now meditation helps because it encourages more space, more freedom between our thoughts.

Meditation helps us connect with our own inner peace, our own inner calm, and our own inner guidance.

It helps us reconnect with the self and less distracted by thoughts that are not facts.

It also helps us not be pulled in by the external distortion and manipulation of the world and media around us.



Practice Mindfulness

Regular practice of Mindfulness helps to control overthinking. Mindfulness does not attempt to suppress or cut down the disturbing thoughts.

Instead, it trains the mind to accept the thoughts that arise without judging them or holding on to them and letting them go.

The overthinker in a mindful state no more tries to control, change, or reduce the thoughts.

It is this letting go of the meddlesome thoughts that paradoxically reduce their frequency in the long run.


In a meta-study of 11 studies, Clinical psychologist Lilisbeth Perestelo-Perez, Ph.D., M.Psych, and others found Mindfulness-Based Cognitive Therapy (MBCT) can reduce overthinking significantly.

The mindfulness methods were equally effective in controlling rumination as medication and CBT.

They also found the positive effects of mindfulness were present even a month after the end of MCBT.



Create rituals and routines

Creating rituals or routines can take away some of the stress of making daily decisions. Humans get decision fatigue.

As the day goes on it gets harder to make rational, clear-headed decisions.

This can lead to your mind making things more complicated than they should be.

A routine is a series of linked behaviours.

With enough repetition your routine becomes a habit and you don’t have to think about it, you just do it.

If you overthink whether or not to workout every day, make it part of your routine by linking it to another habit.

Eventually it’s just something you do, not something you have to think about.



Realise that most people aren’t paying much attention

We tend to assume that everyone around us notices the things we say and do.

This is called the Spotlight Effect. It’s an illusion because most people are much more interested in themselves than anyone else.

People will forget your embarrassing moments quickly.

Think back to the last time a friend of yours slipped up in a social situation.

Unless it was very recently or had dramatic consequences, you probably can’t remember it.

Remembering this can help you feel less anxious about making mistakes.


Watch our energy flow

“Overthinking is often a product of underdoing.”
~ Yehuda Berg

Just as everyone has 24 hours a day, we only have so much energy each day.

When we focus on one thing, something has got to give.

So, I got conscious of what other important things I might neglect while my energy is being spent on overthinking.

I keep reminding myself I can control where I place my awareness at any moment.

We have the luxury of choosing what to focus on.

No one is pointing a gun at you and me to overthink while neglecting some other important aspects of our life.

Overthinking and worrying are all our own doing, therefore, we can undo them.

It may seem hard at first.

Start by observing where you’re letting your energy flow.

Keep moving it back to the correct paths each time it goes off track.

You’ll soon learn to stop overthinking and relax.


Let it out

When a situation or circumstance upsets us, it’s hard not to rerun it over and over in our heads.

You might need to just release it all somehow.

One way you can do that is by talking to somehow.

Let them know what you’ve been feeling about whatever recently happened to you.

Tell them the things that you’ve been unable to just stop wondering about.

Talking everything out can help reduce how much you dwell on an event.


You could also write your musings out as well.

I’ve utilised journaling in the past to get stuff that’s been stuck in my head out.

Whichever outlet you choose, taking time to release those words circling around inside will help ease your emotions.

Pondering something too much doesn’t have to be a problem you live with.

When you take a few steps to comfort yourself, you’ll find that you won’t dwell so much on negative emotions.



Develop self-compassion

We can all be too hard, demanding and uncompassionate towards ourselves.

Especially about decisions, we have made in the past or even in our present situation.

Because we are so over-identified with who we think we are or are supposed to be.

This leaves us emptier and more confused, and more likely to fall into jobs and roles that do not fill our souls.

Self-compassion can teach us how to giving ourselves the same compassion and understanding we give to those around us.



Stop waiting for perfection 

Perfection is not as important as progress.

News flash: perfection doesn’t exist!

Many overthinkers are perfectionists, and they will avoid making decisions or taking action because they are afraid of getting it wrong.

Letting go of the idea of perfection is one of the essential steps to allow your mind to rest.

Imperfections are perfectly normal, and many people aim for ‘good’ or ‘good enough.’

The actual doing and learning are more important than getting it ‘perfectly’ right.



Overthinking can lead to anxiety and puts us in a ‘fight or flight’ mode.

This fight or flight reaction leaves us with pent-up energy which has to go somewhere.

If we don’t do something to release this it will stay in the body and mind as tension.

A gentle walk outside for half an hour is enough to help release pent-up energy.

Ideally, if you can, then do something a bit more energetic that raises your heart rate a little – I guarantee you will feel better.


Books can put new ideas in your mind

Books are refreshers. They are atom bomb-level ideas packed into an area that fits in your palms.

Books can divert your thoughts. They teleport you into a parallel universe – in your imagination, of course.

As you read, your mind comes out of the painful memories and flourishes again with good thoughts.


Ways to stop overthinking – final thoughts

If you don’t get on top of your overthinking, you may begin to lose control.

Acknowledging that you have a problem, and taking steps to overcome it will help you feel better.

It’s time you were the boss of your own life once more!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.







Panic Attack Tips – Easy to Follow Guide!

Panic Attack Tips – Easy to Follow Guide!

Today I will be sharing panic attack tips and techniques that have helped me overcome them in the past. Panic attacks are truly terrifying, something anyone who has suffered having one will agree with. Your heart beats out of your chest, breathing becomes more difficult,…

How to Let Go of Anger and Resentment – Ultimate Guide!

How to Let Go of Anger and Resentment – Ultimate Guide!

Today I will diving deep into the subject of how to let go of anger and resentment. I’ve been there, you know that feeling in your chest just won’t go away, and it’s starting to slowly eat you up each day. Anger, sadness, rage, anxiety,…

40 Journal Prompts for Mental Health – Ultimate Guide!

40 Journal Prompts for Mental Health – Ultimate Guide!

Today I will be sharing with you 40 journal prompts for mental health.

Have you been feeling stressed and overwhelmed lately? When was the last time you did a mental health check-in?

Mental illness is a silent killer. Depression, anxiety, OCD, panic attacks, eating disorders and other mental illnesses can be crippling.

Whether diagnosed or not, we all deal with some degree of mental health issue from time to time.

Often, when we get too caught up with everything that has been happening in our lives, we easily tend to forget our needs and ignore the state of our mental health.

I get it – I’ve been in that place before, going on about my life on autopilot without realising that my mental health was deteriorating slowly.

Please know that your mental health is a priority.

Your mental health is vital to your overall well-being and happiness – that’s why from time to time we need to take a break and just ask ourselves how we are doing.

Please listen to your emotions and feelings.

I find that one of the best ways to connect with myself and check-in with my mental state is through journaling.

Journaling can be very therapeutic. It allows us a chance to pour out all our thoughts, worries, and anything that’s bothering us.

It also lets us discover things about ourselves and allows us to connect with ourselves on a much deeper level.

I have gathered some of my favourite journal prompts to help you check-in with your mental state.




Why journaling is good for mental health

Therapy can work wonders, but you probably can’t afford to see a professional therapist every day, right?

Luckily you can grab a pen and a journal in between sessions. It’s accessible, easy, and low risk.

Simply getting your thoughts down on paper can be a relief.

Journaling can help you identify hidden issues, suppressed thoughts, and work through your pain.

But it’s tough to get started, right? A blank canvas can be terrifying.


So, we’ve put together forty mental health journal prompts to help you get started.

You can start with number one and spend forty days with these.

Or you can pick and choose. You can do some of these daily or weekly – it’s entirely up to you.

When in therapy, I was talking to my therapist about journaling. In fact, journaling is something my therapist really recommends for improving mental health.

She went through all the ways that journaling can be therapeutic and healing for your mental health.

Top tip:

The below is an excellent journal to keep track of your progress:



10 Therapeutic Journaling Benefits

  1. Offers perspective
  2. Allows you to track your moods
  3. Gives you an outlet
  4. Clears your mind
  5. Helps practice mindfulness
  6. Makes triggers more obvious
  7. Get thoughts off your mind
  8. Express emotions
  9. Interrupt negative thought patterns
  10. Distraction

These are only 10 of the amazing therapeutic benefits of keeping a journal.

Journaling allows you to do some of the same things that you would practice in therapy.

It allows you to express emotions, check in with yourself, work through difficult thoughts and events, and dig deep into self-discovery and self-awareness.



So, here are 40 journal prompts for mental health, and a great start and continuation for your journaling journey.



  1. What are 5 things I achieved today?
  2. What are 3-5 things I love about myself?
  3. What is my greatest achievement so far?
  4. What is something that always makes me laugh?
  5. List a trigger and how I dealt with it.
  6. List my current goals and how I can obtain them.
  7. What made me happy today? Why?
  8. When is the last time I did something nice for myself?
  9. Make a list of what I am grateful for today.
  10. What does my dream life look like?
  11. What is causing me stress? How can I help remove this stress?
  12. Dump all my worries for the day/week.
  13. Who are my greatest supporters, and how have they supported me?
  14. Write about something I am looking forward to in the next upcoming weeks/months/year.
  15. What self-care activities help me? How do they help me?
  16. What can I do today to make myself feel better tomorrow?
  17. What would I like someone to tell me right now?
  18. Write about a difficult time in my life and the lessons it has taught me.
  19. How am I feeling today?
  20. What brings a smile to my face?



  1. What is causing my anxiety right now? Why?
  2. What evidence do I have to disprove my anxiety?
  3. List some affirmations for my anxiety.
  4. List times when your anxiety was proven wrong.
  5. What strategies have I tried and work to help my anxiety?
  6. Dump all my worries for the day/week.
  7. When was the last time I overcame my anxiety?
  8. When did I feel relaxed last?
  9. Make a game plan for one anxiety trigger.
  10. How can my physical health help my anxiety? Drink less coffee? Sleep more?
  11. Why am I so hard on myself?
  12. What makes me feel better about myself?
  13. What would happen if I stopped worrying about ____?
  14. What are my wins today?
  15. How do I know I have anxiety? Physical, mental, and emotional symptoms.
  16. How does my anxiety affect my day-to-day?
  17. What bad habits are causing my anxiety to worsen?
  18. Please list all of your coping strategies and rate them starting from the most helpful.
  19. What self-care activities help my anxiety?
  20. What can you do today to help your future anxiety?



I hope these 40 journal prompts can help your mental health. I have used these journal prompts for my own mental health evaluation, and it has helped greatly.

And please remember that journaling isn’t a cure for depression or anxiety, and if things get worse, please seek professional help.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.






Self-Care for Mental Health – Ultimate Guide!

Self-Care for Mental Health – Ultimate Guide!

Today I will be sharing with you ideas on self-care for mental health. The phrase ‘self-care’ is a popular one, and conjures up images of luxurious bubble baths with a glass of wine or hour-long meditation sessions. Self-care has long been misunderstood in many ways, perhaps a mantra reserved for yoga-doers,…