10 Cognitive Behavioral Therapy-Inspired Journal Prompts for CBT Reflection at Home
Therapists who use Cognitive Behavioral Therapy often urge clients to explore the depths of their own thoughts. While much of this is done in session with the guidance of a trained professional, homework may be assigned to help an individual track their thoughts throughout the week.
The goal of getting in touch with your thoughts is to recognize the way they influence personal behaviors, and in turn, emotions. Cognitive Behavioral therapists believe that changing our thoughts can lead to changes in behavior and mood — especially when learning to think about troubling situations through a new lens.
Some professionals may encourage a thought log, or journal pages to find a better grasp on why we think the ways we do. It’s also a great way to get comfortable mining a little deeper into the brain, and beginning to identify where thoughts come from.
If you’re looking for a better understanding of your own thought process, we’ve listed 10 journal prompts down below. For the sake of this exercise, identify one thought you’d like to address. It could be a recent anxiety, a growing fear, a regret, or just a consistent stress that sits at the front of your mind. Many times, these negative thoughts speak to an insecurity we have about ourselves, our worth, our potential, or our strength. With one identified target, move forward with the prompts at your own pace (and no, you certainly don’t need to journal through all in one writing session!)
Identify one thought that has been on your mind a lot lately. How does this thought make you feel? Is it influencing how you behave?
Take a moment to get in touch with that thought. What is it trying to tell you? Is its message valid or invalid? List proof, or debunk the thought based on what you know as fact.
Does this thought serve a purpose? How is it upholding your beliefs about yourself, or the world around you?
List 5 things about yourself you know to be true. Does this thought challenge those truths? How can you change the thought to best support your beliefs?
What people, institutions, events, or scenarios have encouraged this thought? Are there support systems around you that quiet the thought?
Reflect on a recent emotion. What behavior resulted from the emotion? How did you feel about it, and what would you change?
Imagine reframing your thoughts so they support your ideal self. What would those thoughts be, and how can you get closer to believing them?
You are 5 years in the future. What has changed, and what did you do to get there?
Identify a list of activities, people, or places that make you feel most like yourself. What positive qualities can you identify in these moments, both in your environment and in yourself?
In the present moment, ground into your surroundings and evaluate the things that are serving you best. What are you grateful for in this room? What are you grateful for outside of the room?
In and out of the mental health community, people have a lot of opinions on how and when to journal. This is your reminder there’s no right or wrong way. Don’t subject yourself to a word count, or a perfect routine. Reach for tools like journaling when they feel right and add something to your day — not when they add additional layers of stress.
If you’re interested in seeking CBT services with a licensed professional, click here for more information on Chicago Center for Behavioral Health.