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Journaling for Mental Health: 15 Prompts for LGBTQ+ Self-Discovery
Journaling can ease anxiety and help you understand yourself. Here are 15 prompts for reflection, healing and self-acceptance.
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner and founder of Wellthy Psychiatry & Wellness
✓ Medically reviewed by Earl Johns, MSN, PMHNP-BC
Photos are illustrative and don’t show actual patients.
Writing things down is one of the simplest mind practices there is. Research on expressive writing shows it can reduce stress, improve mood and even support physical health. For LGBTQ+ people, journaling can also be a private, safe space to explore identity and process experiences you haven’t shared with anyone.
How to make it work
Keep it short. Five to ten minutes is enough. Don’t worry about spelling or making sense. Write by hand or type, whatever feels easier. If writing about something painful leaves you overwhelmed, stop, ground yourself, and come back later or talk it through with a therapist.
Prompts for self-understanding
What does feeling at home in myself look like? When was the last time I felt that way?
What messages about being LGBTQ+ did I absorb growing up? Which ones do I still believe, and which am I ready to let go of?
What parts of myself do I hide, and from whom? What would it feel like to show them?
Prompts for emotions
What am I feeling right now, and where do I feel it in my body?
What emotion do I avoid most? What might it be trying to tell me?
What would I say to a younger version of myself who felt this way?
Prompts for relationships
Who makes me feel most like myself? How can I spend more time with them?
What boundaries do I need right now?
What do I want in love, friendship or sex that I haven’t said out loud?
Prompts for meaning and joy
What am I proud of this week, even if it’s small?
What does a good day look like for me?
What brings me awe or wonder?
What values do I want to guide my choices this month?
What’s one kind thing I can do for my body today?
What do I want my future self to know?
Bringing it to therapy
Many people bring journal entries to sessions as a starting point. It can make it easier to talk about things that feel hard to say out loud.
A gentle next step
Wellthy Psychiatry offers judgment-free, LGBTQ+ affirming care by telehealth across California. A free 15-minute phone consult is an easy way to see if we’re a good fit.
This article is for general education and isn’t medical advice. If you’re in crisis, call or text 988, the Suicide & Crisis Lifeline, or call 911.
About the author
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner · UCSF-trained · Founder of Wellthy Psychiatry & Wellness
Earl provides LGBTQ+ and neurodivergent-affirming psychiatric care, blending medication management, therapy and whole-person approaches. His background includes inpatient psychiatry and community mental health at Glenn County Behavioral Health and Equity Health, a federally qualified health center. He sees clients in San Francisco and by telehealth across California.
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