May Journal Prompts

 

April's Journaling Prompts

 April’s Monthly Journaling Prompts

     1.      What are three things I can control right now?

     2.      When did I last feel calm, and what helped me get there?

     3.      What’s a small step I can take today to ease my anxiety?

     4.      Write about a safe place where you feel completely relaxed.

     5.      What thoughts are causing me the most stress right now?

     6.      What is the biggest worry you have on your mind? Write it out in detail.

     7.      Describe a recent situation that made you feel extremely anxious

     8.      Write a letter to your anxiety and express your feelings towards it.

     9.      What are three things you are grateful for today, despite feeling anxious?

    10. How do you feel after you’ve had a good cry? Describe the physical and emotional sensations

     11. What is one small action I can take to soothe my nervous system?

     12. What is actually happening right now, not what I am afraid might happen?

     13. What would I say to a friend who felt exactly like this?

     14. If I didn’t have to solve everything today, what could I safely let wait?

     15. Reflect on how certain people in your life contribute to your anxiety. How do you manage these relationships?

     16. Write about a time when you felt unexpectedly anxious. What was happening?

     17. I feel most anxious when I am

     18. Describe your perfect safe space, what makes it comforting?

     19. When did your anxiety and depression begin?

     20. How does your job affect your mental health?

     21. What do you love about yourself the most?

     22. Plan a future self- care day from start to finish

     23. What are some ways I can challenge or reframe those anxious thoughts I am having?

     24. What’s one thing I can do to bring more calm into my life today?

     25. What negative thoughts or beliefs are contributing to your stress?

February Journal Prompts

 February Journal Prompts

by Brian Warriner

February is International Boost Your Self-Esteem Month, in keeping with the month's theme. These journal prompts focus on self-love and boosting your self-esteem. When you love yourself, you can feel confident in who you are and have a better sense of self. In all honesty, this is something you have to work on and create for yourself. No one is going to come along and give you self-confidence and esteem to love yourself and be the best version of yourself. While you journal through this journey, you will discover and uncover that part of yourself that only you can do. Happy Journaling!

        1.      Write yourself a love letter

        2.      Describe yourself in 10 positive words

        3.      Write out 15 compliments you can give yourself 

        4.      What bad habits and mindsets do you need to quit?

        5.      What are five flaws that you need to accept, and how can you look at these flaws in a positive light?

        6.      What do you love about your body? (Focus on a different body part each time)

        7.      Write down something you were terrified to try but mastered now

        8.      Write down your favorite character trait

        9.      Write down the character traits that you want to work on

      10. Write down some of the fears you have overcome and how you overcame them

      11. How do you practice self-care?

      12. How do you show yourself love?

      13. What part of your life that you are happy with?

      14. What does my dream life look like?

      15. What makes you unique?

      16. What brings you peace?

      17. What does self-love mean to you?

      18. What do you see when you look in the mirror?

      19. How do you spend time alone?

      20. What aspects of yourself do you need to show more love?

      21. What makes you feel loved and cared for?

      22. What is in the way of your self-love?

      23. What do you wish you could do every day?

      24. Name ten things you can start doing to take better care of yourself

      25. On a scale of 1-10, my mental health is at a ____. I believe this is because

      26. On a scale of 1-10, my physical health is at a ___. I believe this is because

      27. Write a thank-you letter to your physical body

      28. If your body could talk, what could it say?

      29. Get rid of the idea that you are not good enough

      30. Write a list of the loving acts you have done for yourself

 

 

Self-Care and The Purpose to Our Mental Health

 by Brian Warriner

            Ever since the pandemic, self-care has become a trendy thing to do and to talk about. We have to start taking care of ourselves, but what if you found out that studies have shown self-care benefits? It is not a trend but a necessity. When we are in the middle of the hustle and bustle of life, sometimes we do not have time to catch our breath. I understand this. I am the caretaker for my parents, a student, and busy with household chores and errands. I understand what everyone goes through. I am trying to figure out life, just like everyone. I am doing my best and giving my all to what I do. Self-care is important for us to stop and take a pause.

            I can admit that the only self-care activity that I employ is journaling. However, self-care is taking care of yourself to enhance your mental health (Vermani, 2023). I know it can be difficult for people, especially parents, to make themselves a priority. However, when you take care of yourself, you can improve your self-esteem and self-worth, and you can teach your children to take care of themselves (Vermani, 2023). It is a necessity in life to be mindful that we matter too, and to take a moment to recharge our batteries.

            We need those moments when we can unplug from technology, the news, and the hell that has crippled our nation and the world. Self-care is meant to maximize the energy sources we intake to power our bodies. These include food, sleep, breath, and state of mind. What that means is that the food we ingest provides the fuel for our bodies, and sleep helps us recharge and relax. When we breathe, we inhale, and when we exercise, we breathe in air, which creates energy; even the thoughts we have can create energy. These sources are important for the energy our bodies use to function.

            I have discussed this in past posts, and in the next post, I will go into it in depth. When I was a massage therapist, I would encourage my clients to take care of themselves. Booking a massage is part of your healthcare and not a luxury. I often encouraged them to put themselves first so they could be present with their families and in their careers. I developed quite a book of clients who come to see me every week. They were the ones I bent over backwards for and took care of. When I left, I made sure they went to someone who would have been a great fit.

What Self-Care Activity Suits You Best?

            There are many self-care activities you can practice to boost your mental health and physical well-being—for example, getting enough sleep, limiting screen time, and creating a calming nighttime routine (McDonough, 2025). Believe me, it can be as simple as that, even if you give yourself a relaxing bubble bath and soak in the quiet time. There is nothing wrong with that. Allow yourself to relax and recharge. You can dilute lavender essential oil with rubbing alcohol and create a sleepy-time pillow spray. Lavender has relaxing properties and, when sprayed on your pillows, acts as aromatherapy for a good night's sleep. If you can sit outside, turn off all your screens and put them on chargers. Grab a cup of tea, sit outside, and enjoy the fresh air, the quiet, or the nighttime sounds. Creating a routine to retreat and relax.

            Emotional activities you can practice include journaling, therapy, meditation (day or night), breathing techniques, and setting boundaries with others (McDonough, 2025). You can have a creative expression. I might be biased, but creative expression is my favorite. Any time I am allowed to be creative, I am happy about that. I can paint, draw, color, knit, craft, and do anything that lets me be creative. I remember one year, I was depressed and did not have any money for Christmas presents. So, I made yarn wreaths with the wire hangers I had around the house. I was given beads and pipe cleaners and made candy cane ornaments. A couple of years ago, I started knitting more scarves. It was something I could do, and I could do one scarf in a day or two. It depends on how often I knit. I ended up donating my scarves to the less fortunate. My self-care brought joy and purpose to people.

            However, if you are feeling down, get up and move. There were days when I was deep in depression, upset, and feeling down. Especially when a guy I was in love with ended our relationship. He was someone that I talked to, met up with, and had such an amazing connection with. To this day, I do not know what happened or what caused the disconnect that led him to end things. When I found out he was seeing someone, it hurt like an arrow in my heart. I cried. I got up, went for a walk, and just listened to music. I would cry and feel better.

            Movement is important to keep your energy flowing and avoid getting stuck or stagnant. Dancing, exercise, yoga, stretching, walking, and working out. Helps you feel better through endorphins and the feeling of well-being (McDonough, 2025). You do not have to go hard with he physical activities. You can do gentle yoga or stretching. It is something that you can do for yourself. My walks, when I was able to go on them, were something that I enjoyed. I would grab my CD player when I was a teenager and a young adult. Then, when I was given an iPod, I loaded it with music and went for a walk. I was able to get out and clear my head. Being able to release the thoughts and emotions I was going through. My physical limitations prevent me from walking distances greater than 25 feet. However, I am trying to get better so I can resume my walks. I need a self-care activity.

            Now, the thing is, self-care is not a one-time thing, and you are all better. It is a constant process. This process is different for you and everyone. Create self-care and healthy habits that help you boost your mental health and well-being. Nutrition is very important to your self-care routine. There is evidence that shows the connection between mental illness and inflammation. Including foods that have anti-inflammatory properties can help improve your mood (Brown, 2022). Some diets focus on anti-inflammatory foods and beverages to help you live a pain-free life. However, I would recommend that you talk to a nutritionist about any diet you might try. It is always good to have actual medical and professional advice to help you improve your nutritional health.

The Importance of Self-Care

            The importance of self-care is that it gives us the space and time to step back from the chaos of our daily lives and recharge. Especially if work, home, school, children, family, and the stresses of life can set you off. I understand the chaos because I take care of my parents, I am a student, and I have house chores. If I go out, it is to the store, doctors' appointments, and the occasional emergency trip. I have my journaling, my therapy sessions, and going to sleep when I need it. Because of my tremors, I cannot knit as much as I would like, and I wanted to make baby blankets for the babies born into my family this year. However, I made myself promise to take some time off and relax, then get to work on those baby blankets. I want to make some baby blankets and donate them to hospitals for children born asleep. My therapy makes a difference to someone and has a purpose and meaning.

            When you are just starting to practice self-care, create a routine that becomes second nature. According to Mental Health First Aid, you want to create a self-care routine. One needs to set self-care goals, consider the dimensions of wellness, choose their strategies, and define their No List —the list of things they say no to. This list is to keep you from getting sidetracked. Turn your self-care practices into a routine and encourage others to practice self-care (Mental Health First Aid USA, 2022).

            As you get into your self-care practice, focus on your physical and mental health. The point of self-care is to focus on what you need and stay goal-oriented. This means setting a goal — like when I knit, I set a goal of a certain number of scarves I make — and staying committed, keeping going with your practice. Do not give up on your routine. If you are not feeling under the weather, then take a break. Remember, you matter as well.  Moreover, do not hesitate to ask for help (Bottaro, 2025).

            We are all stressed out and have chaos in our lives, which is why you, too, need to practice self-care. It is like human touch; it has become essential to our existence. We cannot keep going forward, guns blazing at both barrels. It is no longer healthy to ignore that your body needs to recharge—those who put everyone ahead of themselves and do not take time for themselves. They have become bitter, judgmental, and critical of others. This is why it is important to practice self-care.

            In conclusion, take the time to unplug, recharge, and enjoy your alone time. It is important for your well-being, and your mental health will improve when you start caring for yourself and making yourself a priority.

 

 

 

References

Vermani, M. (2023, February 22). The Connection Between Self-Care and Mental Health.

            Psychology Today. www.psychologytoday.com

            https://www.psychologytoday.com/us/blog/a-deeper-wellness/202302/understanting-the-mental-health-and-self-care-connection?msockid=3c615a7a3ec3684126f04bdc3f469d9

McDonaugh, M. E. (2025, October 15). Self-care. Mentalhealth.com

            https://www.mentalhealth.com/library/self-care

Brown, G.S. (2022, February 5). How Self-Care May Improve Your Mental Health.

            Psychology Today.

            https://www.psychologytoday.com/us/blog/green-psychiatry/202202/how-self-care-may-improve-your-mental-health?msockid=3c615a7a3ec3684126f04bdc3fda69d9

Mental Health First Aid USA. (2022, March 14). How and Why to Practice Self-care.

            Mental Health First Aid. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

Bottaro, A. (2025, October 10). What is Self-care and Why is it Important?

            Very Well Health. https://www.verywellhealth.com/what-is-self-care-5212781

Thursday Journal Prompts

by Brian Warriner

            Journaling is a powerful tool for your mental health and the stresses of life in general. I have spoken about my journaling journey and have provided prompts to help you on your path. These prompts are meant to spark inspiration for you to start your journaling journey. I know when you are just starting your journaling journey, you might get stuck on what to write. My advice to you is to pick a prompt and write about the day. The next day, pick another one once you have started to pick up the habit of journaling. You will be able to freelance your writing by journaling about thoughts and dreams, experiences, and whatever else comes up. Enjoy the journey. Happy Writing!

      1.      What three qualities I love about myself?

      2.      What accomplishments am I most proud of?

      3.      What small action can I take today to feel more confident?

      4.      When was a time I overcame a challenge, and what does it say about my strength?

      5.      What mistakes have I learned from, and how have they helped me grow?

      6.      Write down a negative thought you’ve had about yourself recently. What is a kinder, truer version of the thought?

      7.      List 10 things you can do immediately to feel better.

      8.      What do I struggle to love most about myself?

      9.      What is your favorite thing to do to treat yourself?

    10. What are 3 goals you want to accomplish before the end of the year?

    11. Where am I blocking my own love from myself?

    12. Write out 15 compliments you can give yourself.

    13. Describe a moment when you were able to accept yourself for who you are, flaws and all.

    14. How do you define success, and how does this affect your self-esteem?

    15. How do you compare yourself to others, and how does this affect your self-esteem?

    16. How are you going to practice self-care today?

    17. What do you need to forgive yourself for?

    18. Write a short letter to your seven-year-old self.

     19. Talk about your greatest achievement.

     20. Identify your values and discuss why you value these traits.

     21. What is the most difficult thing you have overcome, and how did you do it?

     22. When do you feel the most confident?

     23. When have you showed courage recently?

     24. What do you do well?

      25. How would your close friends describe you?

What is Holiday Depression and How to Cope with it

 

by Brian Warriner

            For many of us, the Holidays are a season of big family gatherings, presents, carols, and many more events and traditions. For me, the holidays start with Halloween. Where I decorate the house, enjoy the cooler weather, and watch my horror movies. I also stock up on candy. Then there are activities like Fright Night at the local high school, where I take my nephews every year. It’s also their birthday, and then there's the big night, Halloween. I enjoy watching the children going trick-or-treating. I encourage people to take their kids trick-or-treating. After Halloween, all the decorations come down, and Thanksgiving decorations go up. For Thanksgiving, I plan a big meal. We used to host the family every year for Thanksgiving. My mom passed the tradition on to my brother. I decided that we would have a small Thanksgiving dinner. There were times I had my foot in a surgical shoe and was told to stay off it, and one year, I was just two weeks post-toe amputation, and I cooked the meal all by myself. I do not remember eating that year because I was exhausted. I had a cane in one hand, my foot in a surgical shoe. Last year, we renovated the kitchen, and as a result, I now have a sink, a stove with an oven, and a spotlight. I made it work. I cooked a big meal for my brother, my parents, and myself.

            After Thanksgiving comes the granddaddy of holidays, Christmas. By December 1st, I will either have finished or be in the middle of my Christmas shopping. I spend a few days preparing my shopping list for all the cookies that I will bake. I prepare everything I need, from the number of cookies I will be baking to the specific type of cookies I am making. I normally make my famous Toll House Chocolate Chip Cookies, as well as Chocolate Chip Raisin, Oatmeal, and Oatmeal Raisin. I make sure to have containers filled with cookies to give to the neighbors. If I am going to my brother’s house, I give his in-laws a cookie tray. While shopping for cookies, I pick up what I need for my handmade pigs in a blanket, meatballs, and other items for the Christmas party at my brother’s house. That is where we go for the holiday parade put on by the town's great fire department. They do an amazing job every year.

            As the days get closer to Christmas, we pick up the stocking stuffers, finish Christmas shopping, and I make sure everyone’s presents are wrapped, tagged, and sorted for Santa Claus. I enjoy my movies and Christmas shows. My favorite is The Nativity Story. It is a Christmas staple while I wrap presents. The Claymation movies, such as Ernest Saves Christmas, and the movies from my childhood that evoke nostalgia for the years when, in our eyes, Christmas was simpler. Even when we put up the tree, the decorations we have are staples that go on the tree. We have some additional ornaments that were gifts. In the past, when we decorated the tree, I would use some of the garland, stockings, and the tree shirt to take a funny photo, because I love to laugh, especially when things aren't going right. Laughter is the best medicine.

            Every year, our tradition is to provide Thanksgiving Dinner for (4) local families through the local Baptist church, which they announce after Halloween. We make sure we are on the list for four bags. And then, when we go shopping, we pick up items and fill the bags with the fixings for dinner. If we get a free turkey, we donate it. Like my parents raised us, if you are fortunate enough to have food on your table and a little to spare, then give it to those who are less fortunate. We do exactly that. Then, once Thanksgiving is over, we focus on gathering toys for all ages and donating them to the local police station. They distribute the toys to the families in need. It fills my heart with joy that on Christmas, we put a smile on a child’s face amid the hardships of their life.

            Over the past several years, I have been revisiting my traditions. I stopped feeling the holiday spirit because it has become stressful, especially when my parents have had health issues during the holidays. Not having the money for cookies or presents is a problem. Even when decorating the tree and the house, I pray that this year I want to feel the spirit. But it avoids me and my family. But I have this strange way of thinking, if we all make it to Christmas, then we make it to another year. I feel blessed for that. I can understand that so many things can happen that might make the holidays difficult. I remember the holidays after a loved one passed away are the worst because you are more aware of their absence. You were laid off from your job, a loved one is sick and possibly in the hospital, you are caretaking for a loved one, money is tight, and the price of everything is sky high. The worst is that you might have a child in the hospital, and the worry of the situation has taken over the feeling of the holiday spirit. The list of reasons keeps growing.

            It is okay to have no spirit for the holidays; in fact, it has made me understand the Grinch and Scrooge more. They did not hate Christmas; it was the fact that life had disappointed them that happened around Christmas. They wondered if people had to go into debt, overeat, and drink to celebrate what exactly? They both lost the reason for the season. It is time for us to open up to our fellow members of the human race. We take care of each other. I believe this to be true, not just at Christmas but all year long. But the holiday season is when we become even more aware of this principle. The Stress of three holidays back-to-back, with December featuring not just Christmas but also Hanukkah, Kwanzaa, Winter Solstice, and New Year’s Eve. Then you have birthdays, anniversaries, and many other significant life events. That you feel like you cannot catch your breath. I understand it, and if you find yourself dreading the season, and want to get through it. It is okay.

In this post, I will share strategies to help you combat holiday depression. How to differentiate between Seasonal Depression and Holiday Depression.

Causes of and Symptoms of Holiday Depression

            The causes of holiday depression can start in November and continue into December, and lift soon after New Year’s. It starts with the lack of sleep, financial stress, isolation /loneliness, excessive food and alcohol use, and unrealistic expectations. This comes from all the gatherings, the Friendsgiving, Thanksgiving, and work events, where everyone is overeating and drinking (How to Cope with The Holiday Blue, n.d). Alcohol is considered a downer or depressant. It can alter your mood and bring you down. The issues with sleeping can come from indigestion and stress. And the fact that you are struggling financially. The price of everything is going up, while wages remain stuck at the lower end of the scale. You're just managing to pay your bills, rent, and insurance, so you don't have money for anything else. It is the pride of some that keeps them from going on public assistance. It could also be the fact that they make too much to qualify for it.

            But there can be an underlying condition, or events can cause holiday depression. For example, this could be the first holiday season without a loved one, whether it was a grandparent, parent, sibling, or a furbaby. It can be difficult to get into the holiday spirit if you are grieving a loss or if you are separated from your family. Like those who are being separated and deported by the Gestapo, the family dynamics could play a part in the holiday blues (How to Cope with Holiday Stress and Depression, 2023). You might be having arguments with family, or you could be newly out or have been out of the closet. You have a family that is religious and prejudiced. They are constantly berating you and treating you like crap. This can affect your mental health. It is difficult to deal with that kind of discrimination in the home at any time of the year.

            The signs and symptoms of holiday depression can show up as changes in appetite or weight (decrease or increase), changes in sleeping patterns, depressed, irritable moods, difficulty with concentration, feelings of guilt, worthlessness, feeling more tired than usual, feeling tense, worried, anxious, loss of pleasure in doing things that you used to enjoy (How to Cope With the Holiday Blues, n.d). The intrusive thoughts that digs you deeper into a dark hole. It adds to your stress, anxiety, and depression. A person could do self-harm or even attempt or complete suicide. The hell a person can go through during the holidays can be completely overwhelming. It has reached the point where they cannot take it anymore. My heart goes out to everyone who is going through holiday depression.

 

How to Cope with Holiday Depression

            If you are a person who is dealing with holiday depression, there are ways to cope with it. I always recommend that you discuss with your mental health professional. When the holidays are coming up, you can set boundaries. Limit the number of gatherings you will attend throughout the season. Seek support and help from mental health professionals if you are not working with one. If you are grieving, you can remember a loved one or participate in charity work, such as feeding the homeless, joining the food pantry, or starting a collection for the local animal shelter (Hot to Cope with Holiday Stress and Depression, 2023). Every year, my family and I pick up toys and donate them to the police department. We donate to the animal shelter because they provide stockings for the animals that get adopted during the holidays.

            There are plenty of things you can do to ease your stress during the holidays. One can limit their food and alcohol intake. And if you choose not to drink, remember that you do not owe anyone an explanation of why you are not drinking. Learn to say no to requests for your time and participation in events and gatherings, especially if you have already committed yourself to a couple of commitments. Treat yourself with kindness and find time for yourself and what you need. The most important thing is not to isolate yourself. Get out and be sociable, but you do not have to overdo it. The isolation and loneliness are what make the holidays the most difficult. Because you are not around your family, your chosen family, or your friends and community (How to Cope with the Holiday Blues, n.d). If you are alone, go to the local senior center, elderly care, or retirement home and speak to an elderly person. As we get older, unfortunately, our families put us into facilities and sometimes forget we are there and that we exist. So, go to the places for the elderly, talk to them, and have a meal with them. I miss my elderly neighbor Ruth, who has since passed away. I would go over a say hi to her, and we would talk. They love the company if not more than you would (Kohuska-Haskin, 2023).

            There are plenty of healthy ways to deal with your holiday depression, and maybe when you employ some of the coping mechanisms that were listed, then you might just feel the spirit of the season. Once you get the spirit of the season, maybe you will enjoy it and feel like a kid again. I want to wish you Happy Holidays!

References

How to Cope with The Holiday Blues. (n.d). Very Well Mind.

https://www.verywellmind.com/holiday-blues-4771716

How to Cope with Holiday Stress and Depression. (2023, December 13).

Cleveland Clinic. https://health.clevelandclinic.org/holiday-depression-and-stress

Kohuska-Haskins, B. (2023, December 29). What are Holiday Blues and How to Deal

            With them? Psychology Today. Psychology Today.

            https://www.psychologytoday.com/us/blog/how-mybrian-works/202312/what-are-holiday-blues-and-how-to-deal-with-them?msockid=3c615a7a3ec3684126f04bdc3fda69d9