As the school year winds down, one mental health practice I want to get back into is daily journaling. Writing—more specifically, therapeutic journaling—has been proven to improve emotional and psychological well-being. The power of a pen or pencil to paper is not only healing but a gift God's given each of us.
In Joshua 1:8, Scripture notes that God's Word should be written on our hearts. That is, the way we conduct our lives should show that Christ is within us. Journaling is an excellent form of processing and meditating on our thoughts and the things we experience.
"This Book of the Law shall not depart from your mouth, but you shall meditate on it day and night, so that you may be careful to do according to all that is written in it. For then you will make your way prosperous, and then you will have good success." Joshua 1:8 (ESV)
One simple way to implement this practice is to schedule time each day when you can sit down, unwind, and pour out your thoughts. Then, make those words a prayer to God. They don't need to say anything fancy, but simply expressing how I feel reminds me that God hears and sees me.
I've listed 5 therapeutic journal prompts you can use to connect with our Creator. Each prompt includes a description and additional questions for reflection. Feel free to pick and choose ones that stand out to you, or use them to create your own:
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1. List Five Things You're Grateful For
1 Thessalonians 5:16-18 pens these words: "Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you" (ESV). The number one thing I love about this passage is that it requires us to look beyond our circumstances. God tells us to continually pray and give thanks in all circumstances, not for all circumstances. This is an important distinction that can help us realign our praise and gratitude.
Completing this journal at the start or end of your day helps realign your mind with gratitude. Studies reveal that a grateful heart can not only reduce stress but improve our mental and physical well-being. Being grateful doesn't mean ignoring the tragedies and heartaches you're experiencing, but it allows you to reframe and find good amid them.
Additional questions for reflection:
1. How can you implement a posture of gratitude in your daily life?
2. Read 1 Thessalonians 5. What's the context of this posture of gratitude?
3. Listen to Brandon Lake's song Gratitude. As you hear the words, journal what stands out to you.
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2. Where Did You See God Today?
When struggling with mental or physical health issues, it can be easy to be consumed by them. Our hardships and thorns in the flesh here on earth aren't easy to experience and live with. Choosing to pause and reflect on where we saw God today changes our perspective. It reminds us that this place is not our home and gives us hope for an eternal future.
Psalm 63:1 beautifully illustrates this perspective: "O God, you are my God; I earnestly search for you. My soul thirsts for you; my whole body longs for you in this parched and weary land where there is no water" (Psalm 63:1, NLT).
No matter who we are, what we do, or where we go, let our sights be set above. On who He is, what He does, and where His hand is evident, despite our fallen brokenness. Every day, let us search for Him. Let us be thirsty and hungry for He alone who satisfies.
Additional questions for reflection:
1. How can you make a daily practice of seeing God?
2. Read Psalm 63. Meditate on the words and use them as a prayer.
3. Listen to Shane and Shane's Psalm 63 (Better Than Life). Jot down your favorite verses and sing to God in worship.
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3. What Are You Anxious, Nervous, Scared, Depressed, or Stressed About?
Being honest with God about how you're feeling is one of the most prayerful and powerful ways to reduce anxiety, depression, or fear—not because it makes those feelings go away, but because it empowers us to know that Christ is with us amid them.
1 Peter 5:7 reminds us to be honest about how we're feeling: "Give all your worries and cares to God, for He cares about you" (NLT).
I think I used to believe I couldn't come to God with my anxiety or depression because I was fearful and ashamed. I'm a Christian, after all, so why am I struggling? But nothing could be further from the truth. God desires to hear from us, messes included. Why? Because Jesus didn't die for perfect people. He died for people desperately aware of their flaws and in need of a Savior.
Additional questions for reflection:
1. Do you find it easy or hard to share how you're feeling with God? Why?
2. Read 1 Peter 5. Meditate on your favorite words and passages and use them as a prayer.
3. Listen to Rescue by Lauren Daigle. This song reminds us that amid our struggles, God is with us and sees us. Our deliverance is coming, even and especially when it feels far from us. We're never too far from being rescued.
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4. Where Do You Feel the Most At Ease?
Individuals who suffer from anxiety often struggle to feel at ease. It doesn't matter if they're at work, school, or home, something within nags them. It often feels impossible to escape to a quaint, quiet, and safe space when your mind is always with you.
One gentle reminder I love and use to combat this feeling is found in Psalm 63:7: "Because you are my helper, I sing for joy in the shadow of your wings" (NLT). How great is it to know that the God of peace and security lives within me, and I can safely reside in the shadow of His wings? There's no place I can venture that He's not with me.
Additional questions for reflection:
1. Where do you find the most at ease? How can you create a safe space in your home or workplace?
2. Read Psalm 63. Which verses bring you the most comfort? Why?
3. Listen to In the Arms by Terrian. Journal the lyrics while you doodle. How does this song comfort you?
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5. What Is One Way You Can Love Others and Yourself Today?
As Christians, it can be easy to believe that self-care and tending to your needs is selfish, but is that really what the Scriptures say? Not exactly. We are taught to value others above ourselves. It's important to keep a humble view of who we are and what we're created to do. However, if the Holy Spirit resides within us, and we're His Temple, He desires us to care for our bodies, too!
1 Corinthians 3:16 writes it this way: "Don’t you know that you yourselves are God’s temple and that God’s Spirit dwells in your midst?" (NIV).
Thinking about how to love ourselves and others reminds us that we're created to be loved and share love. And what kind of love? The love and gospel of Jesus Christ.
Additional questions for reflection:
1. Are you good at tending to your needs? What about others? How can you improve this?
2. Read 1 Corinthians 3. How does being God's Temple emphasize the importance of self-care?
3. Listen to Citizen of Heaven by Tauren Wells. Reflect on what it means to be God's child and a citizen of heaven.
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Originally published Monday, 29 April 2024.