Your journal is a powerful tool that can transform your health. While the majority of health-related journal prompts are geared toward supporting mental health, journaling can also support your physical well-being by helping you:
· Recognize changes in your body
· Collect information about symptoms
· Process thoughts and feelings
· Weigh treatment options
· Select self-care strategies
· Take action to improve your health
Journal prompts can include questions or statements that help you reconnect with your internal guidance system. These prompts add structure to your writing so you can solve problems, sort through conflicting thoughts and experiences, and find the most effective ways to improve your health more easily.
You can use writing prompts regardless of your proficiency with journaling. Whether you are a beginner or have been journaling for years, journal prompts can help you focus your thoughts and attention on what matters most.
One of the biggest ways journaling can support your health is by helping you better understand what’s happening in your body. This allows you to communicate your concerns to your health care team more clearly.
The reason journal prompts are so effective is that they add structure to your thoughts. Structure helps you sort out facts from perceptions, and that gives you insights about what is really happening. The physical act of writing also helps you explore what you’re experiencing on a much deeper level.
Above all, journaling is a safe place to express your thoughts, feelings, and emotions. When you have sufficient space to sort through your experiences, you can make better decisions about how to tend to your well-being.
There are endless journal prompts that you can use to improve your health. Here are just a few to help you get started:
Use your journal to identify subtle changes in your health. By tuning in to what is happening inside your body, you’ll be able to notice when something doesn’t feel quite right. When you journal regularly, you may even be able to uncover tiny changes earlier. Here are some journal prompts to help you recognize changes in your body:
· What is happening in your body?
· What is different about your body today compared to a year ago?
· I wonder why…
· The most important thing for my health right now is…
· What is the one thing you wish you could change?
· Something new that I’ve noticed recently is…
· Make a list of all the things you are experiencing or feeling.
· What is it specifically that makes me think something isn’t quite right?
· I’ve recently noticed that…
Use your journal to collect additional clues and insights about the symptoms you are experiencing. This information is vital for your health care team because it helps them distinguish subtle differences that can lead to a more accurate diagnosis. Here are some journal prompts to help you collect information about your symptoms:
· This all began when…
· Something I’ve noticed is…
· What is getting in the way of your health?
· What’s odd is…
· What else was going on in your life when the concern first started?
· What patterns have you noticed with your health?
· What time of day do you feel your best?
· I feel poorly when I…
Use your journal to process your thoughts and feelings about your health. Sometimes feelings can be intense, which is why it’s a good idea to have a healthy outlet that can help you make sense of your emotions. Here are some journal prompts to help you process thoughts and feelings:
· What is the best possible outcome?
· If I’m being honest, I think…
· I want…
· I wish…
· I need…
· What would make this situation better?
· I am grateful for…
· What is your greatest fear?
· The most difficult thing about this is…
· What’s going well in my life right now is…
· What is the most frustrating thing about the situation?
Use your journal to weigh your treatment options. Choosing the best treatment option can feel overwhelming at times, especially when you have several to consider. Your journal can help you weigh the pros and cons of each to make the best decision for you. Here are some journal prompts to help you weigh treatment options:
· What are your treatment options?
· The best option would be for me to…
· I am going to…
· I feel confident that…
· Which treatment option feels right?
· I’m not willing to…
· What would make the biggest difference in your health?
· Who can help me solve this?
· What is the best-case scenario?
Use your journal to identify effective self-care strategies. Self-care is essential, and selecting the specific strategies that are most effective is the key to getting the best results. Here are some journal prompts to help you select targeted self-care strategies that address your specific needs:
· What is your self-care plan?
· What I need right now is…
· My sacred space is…
· What helps me relax?
· I will honor my body by…
· What makes me feel calm?
· What helps me get better sleep?
· What are the most effective self-care strategies?
· Write a thank-you letter to your body for all the ways it is supporting you.
· What makes me feel good?
· My #1 health goal is…
· My favorite types of exercise are…
Use your journal as a motivational tool. Your journal can help you take action to improve your health using the resources you have right now. Regular journaling can also help you stay accountable to your health-related goals. Here are some journal prompts to help you take action to support your health:
· What needs to happen next?
· The one thing that would improve my health the most is…
· What are you looking forward to doing when your health improves?
· I’m ready to…
· What resources do you have to solve this?
· What resources do you still need to solve this?
· I will know I’ve reached my health goals when…
· I am willing to commit to…
· What are 3 actions you can take right now to move forward?
· The first thing I need to do is…
Using journal prompts can improve your health by helping you recognize changes in your body, collect information about symptoms, process thoughts and feelings, weigh treatment options, select targeted self-care strategies, and take action to improve your health.
In Mari L. McCarthy’s book Start Journaling for the Health of It® Write Now!, you’ll find even more tools to identify and resolve problems, empower healing, and transform your health.
Information contained in this article is for educational purposes only and should not be interpreted as providing or replacing medical advice, diagnosis, or treatment.
Author bio: STACY FISHER, RDN, LDN is a registered dietitian, coach, author, and speaker with more than 20 years of experience in the healthcare industry. As the founder of LivingUpp, Stacy teaches women how to use a proprietary self-care framework and planning system to move toward creating more ease and better health. Stacy has published several books, including Go: One Woman. One Van. A New Beginning and The Lifestyle Design Planner, an elegant life organizer for high achievers who value self-care and simplicity.