Emotions Journal Prompts

Create a character based on an emotion you're feeling right now.

How do I want to feel when enforcing my boundaries?

What makes me feel brave? Draw or write about a time I was brave.

If my feelings had colors, what colors would they be today?

How do societal expectations of masculinity impact my emotional expression and well-being?

Describe an emotion without naming it, using only sensory details.

When I feel fear, where do I notice it in my body? How does it move?

How did I feel during this dream? What might those emotions tell me?

What emotions lingered after waking from this nightmare? Where in my body did I feel them?

What situations consistently trigger strong emotional responses in me? What patterns do I notice?

Describe an emotion you're feeling right now as if it were a weather pattern or landscape.

What emotion do you find most challenging to express? What might help you express it?

If your strongest emotion right now could speak, what would it say it needs?

Write three words that describe your current mood. Expand on one.

If your emotional state was weather, what would it be like today? Describe the temperature, precipitation, wind, and sky conditions of your inner weather.

If your emotions were colors, what colors would you be feeling right now? Create a detailed word painting of your emotional landscape.

Track your emotions throughout today. What triggered them? How did they shift? What did you learn about yourself?

What would you like to heal in your family relationships? Write a letter (you don't have to send) expressing your feelings and hopes.

Describe a moment of pure joy. What were you doing? Who were you with? What made this moment so special?

Write about a time when you shared joy with others. How does connecting with others multiply happiness?

Describe a moment of overwhelming beauty. What made it so powerful? How did it affect your senses and emotions?

Choose a color that represents your current mood. Create a page combining this color with words that express your feelings.

Create a landscape that represents your emotional state. What colors, shapes, and textures would you use? Add words to explain the symbolism.

1. Name the emotion you're feeling. 2. Where do you feel it in your body? 3. What triggered this emotion? 4. What does this emotion need? 5. How can you respond wisely?

When feeling strong emotions: 1. Rate intensity (0-100) 2. Identify triggering thoughts 3. Name cognitive distortions 4. Create rational responses 5. Re-rate emotion

What do you need to release to move forward? Write a goodbye letter to something you're leaving behind.

How does living with chronic illness affect your emotions? Write about your feelings without judgment. What support do you need?

How do different financial situations make you feel? Track your emotional responses to spending, saving, and earning.

What emotions come up in your caregiving role? Write freely about your feelings without judgment. What support do you need?

What emotions surface when you don't drink? Practice sitting with and processing these feelings mindfully.