Issue #51: 5 Journal Prompts For When You're Not Ok
Not every day will be your best day. Not every day will even be a good day 🥴 This week I'm sharing five journal prompts that you can work through during those rough moments.
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Back in July, I wrote an article on what to do when you’re not ok. To this date, it is my most successful article here on Substack with over 1,200 page views and an email open rate of 58%. To be honest, I wrote this article on a day when I felt deep in the thick of depression and just needed to write through it. I had no clue that it would be the post that people resonated with the most.
I have always been open about my experience with anxiety, depression, and Premenstrual Dysphoric Disorder (PMDD). While I’m not a therapist and can’t provide you with actual medical advice if you’re dealing with something similar, what I can do is provide you with what has helped me based on my own experience.
One of the most pivotal practices that I have added into my life that has immensely helped me navigate through anxiety and depression has been journaling.
Journaling helps you to organize and make sense of your thoughts when it all just feels like chaos. Journaling is perfect for putting your vision down on paper and documenting your life. And it’s been known to reduce the symptoms of anxiety and depression. Outside of therapy, journaling has become my go-to daily, especially on days when I’m not feeling ok.
This week I wanted to keep it simple and share with you 5 journal prompts that you can work through when you’re not ok.
Exploring Emotions:
Prompt: What specific emotions are you currently experiencing? Describe them in detail. Consider color, texture, and intensity. Allow yourself to fully acknowledge and express what you're feeling without judgment.
Identifying Triggers:
Prompt: Reflect on the events or situations that may have triggered your current emotional state. Are there specific circumstances, interactions, or thoughts that contributed to how you feel? Take note of any patterns or recurring triggers.
Self-Compassion and Understanding:
Prompt: Imagine you’re talking to your best friend who is going through what you're experiencing. What words of kindness and understanding would you offer them? Now, turn those compassionate words inward and write them down as a message to yourself.
Recap Positive Moments:
Prompt: Recall three positive or uplifting moments from your day, no matter how small. Describe each moment in detail, emphasizing the positive emotions associated with them. Reflect on how these moments made you feel.
Actionable Steps for Self-Care:
Prompt: List three practical and achievable actions you can take to care for yourself in the next 24 hours. These could be simple activities, reaching out to a friend, or setting boundaries. Commit to implementing these self-care steps.
If you find yourself having a day where you’re not feeling your best, know that you are not alone. Also, feel free to tweak these prompts to better fit your life or what you’re feeling.
Cheers to an incredible week!
– Alisha
IN CASE YOU MISSED IT
GOOD FINDS
💩 Is your mental health currently dragging you? This writer recommends taking some time to make some shitty crafts.
💤 Getting better sleep should be at the very top of all of our to-do lists. Taking a nightly walk may be the way to hit that goal.
❓ What does it really take to grow a successful creator business as a person of color? Learn how these 6 BIPOC entrepreneurs did it.
📚 If you’re looking for your next read, The Skimm just reviewed the best Health, Wellness, and Self-Help books of 2023 (so far!)
💸 Financial wellness should absolutely be apart of your overall wellness goals. Here’s a guide on budgeting for intentional living.