Writing Prompts for Grief, Anxiety, Trauma & Depression

**Note for Writers: Writing, while illuminative, can bring up tough emotions and thoughts. Be sure you have a safe, emotional support system to help you engage with these prompts. If you are having suicidal thoughts, please call 911 or the National Suicide Prevention Lifeline at 800-273-8255.

For Grief & Loss

1.    When was your loss?

2.    Describe your loss.

3.    Write down as much as you can about the day your loss occurred.

4.    Describe the person or something you lost.

5.    What has been the most helpful in your grief process?

6.    What has been the most unhelpful in your grief process?

7.    Describe the person you were before the loss occurred and describe how you are now. How have you changed?

8.    Find something that reminds you of the person or thing you lost and describe it.

9.    What is your fondest memory of the person or something you’ve lost?

10.                  If it’s been a long time since your loss, what would you tell your younger self about the grief journey you’ve had?

11.                  What is one thing you wish people would remember about grief and loss?

12.                  Name one thing you’ve kept as a reminder of your loss.

13.                  If you have support, describe how that has been for you.

14.                  Aside from the original loss, what else have you lost?

15.                  Sometimes, grief has been called a teacher. Have you learned anything? If so, what?

16.                  How have you expressed your grief?

17.                  What is one thing you would like to say to your deceased person if you had the chance?

18.                  Describe the relationship you had with the person or item you lost.

19.                  Is there anything about the grief process that has surprised you? If so, describe it.

20.                  What would you say or do to help someone who is new to grief?

21.                  Have you had an opportunity to grieve? If not, why not?

22.                  Describe the moment you realized you had accepted the loss.

23.                  How has your life been since the loss?

24.                  Have you felt comfortable expressing your grief? Why or why not?

25.                  Do you believe your grief process has changed over time? If so, how? If not, why do you think that is?

For Anxiety

1.    How would you define anxiety?

2.    How does it feel for you?

3.    Do you have triggers for your anxiety? If you feel comfortable doing so, describe them.

4.    What helps you calm or alleviate your anxiety?

5.    Do you believe your anxiety causes you problems regularly? If so, describe how it does.

6.    When did you first experience anxiety?

7.    If you have anxiety or panic attacks, describe how they feel for you.

8.    If anxiety was a person, what would it say to you? What would you say back?

9.    Describe the most helpful and unhelpful things for you to address anxiety.

10.                  Would you describe your anxiety as situational or chronic?

11.                  Do you feel comfortable sharing with others about your anxiety? Why or why not?

12.                  What should others know about anxiety?

13.                  Has there ever been a time when you didn’t experience anxiety? If so, describe what that was like for you.

14.                  What is your go-to coping mechanism for anxiety?

15.                  Describe what an ideal day would look like for you.

16.                  Describe your favorite food.

17.                  What is something you’re really good at?

18.                  If anxiety was a color, what would it be and why?

19.                  Name what thought or feeling pops up first when you begin feeling anxiety.

20.                  Anxiety can be a way the body keeps us safe. How has your anxiety kept you safe?

21.                  Anxiety can prevent us from doing what we want to do. What has your anxiety prevented you from doing?

22.                  Do you think it’s possible to befriend your anxiety?

23.                  Can others tell when you’re feeling anxiety? Describe this.

24.                  If someone told you they struggled with anxiety, what would say to them?

25.                  There is more to you than your anxiety. Describe yourself without mentioning anxiety.

For Trauma

1.    Write anything you want for at least 20 minutes. If you can go longer, then go for it. If not, just go with what you have.

2.    Describe your safe place.

3.    What is your go-to coping mechanism?

4.    Describe how you feel today. Where do you feel it?

5.    Describe how you calm yourself when you feel triggered or overwhelmed.

6.    Do you feel safe physically, emotionally and mentally?

7.    What makes you feel safe?

8.    What is one thing you wish people knew about trauma?

9.    If you have one, describe your support system. If you don’t have one, describe why you don’t.

10.                  Do you think you’re resilient?

11.                  What does resilience look like for you?

12.                  What has been the most helpful thing to help you navigate your trauma? What has been the most unhelpful?

13.                  Describe an ideal day for you.

14.                  Describe a favorite memory.

15.                  Fill in the blanks. When I feel _____, I _________.

16.                  Fill in the blank. I feel most myself when ______.

17.                  Find the closest object to you and describe it. Also note whatever thoughts and feelings surface.

18.                  Do you extend compassion to yourself? If so, what does that look like for you? If not, why not?

19.                  Fill in the blank. I am _____.

20.                  Do you feel safe expressing your thoughts and feelings, even to yourself?

21.                  Do you believe you’re making progress with your trauma recovery? Why or why not?

22.                  What is the greatest challenge you’re facing now?

23.                  If you are able and willing, take a short walk outside. When you return, describe the experience. If you cannot engage in this type of physical activity, select another type of embodiment experience and describe it.

24.                  Describe something that brings you joy. How can you incorporate more of that into your life?

25.                  Name five positive qualities about yourself.

For Depression

1.    How would you describe depression? What does it look like for you?

2.    Where do you feel depression in your body?

3.    What coping mechanism helps you?

4.    Describe how depression impacts your life.

5.    What has been the most helpful thing to help you navigate depression? What has been the most unhelpful?

6.    What has kept you going on the worst days?

7.    Describe your support system if you have one. If you don’t have one, why not?

8.    What is one thing others should know about depression?

9.    Describe one thing that brings you joy. How can you incorporate more of it into your life?

10.                  What is your biggest challenge now?

11.                  Describe how you have overcome past challenges.

12.                  Take a few minutes and write down every thought or feeling you’ve had while depressed. Do this every few weeks to discover whether there are patterns that could be helpful to know.

13.                  Describe how you handled your lowest day. What helped you feel a bit better?

14.                  Put your hand on your heart and softly say to yourself, “I am here. I am loved.” It may be difficult to believe this at first. Describe your experience with this activity.  

15.                  Having thoughts of suicide is not uncommon while depressed. Write down those thoughts if you feel comfortable doing so.

16.                  Write about anything for at least 15 minutes. If you can write longer, then do it.

17.                  Describe yourself and try to write at least five positive qualities.

18.                  How do others perceive you? Does their perception match your own? Why or why not?

19.                  Name 3 things of which you’re most proud.

20.                  Fill in the blank. When I feel _____, I _____.

21.                  Describe a time when you didn’t feel depressed.

22.                  What would you say is your biggest strength?

23.                  Spend some time in the sun if you’re able and willing. Write about the experience.

24.                  What makes you feel good?

25. Acknowledge how you feel right now and sit with the feeling for a few moments. Do this regularly and extend the time a wee bit. Spending time with our feelings builds resilience, self-compassion and self-acceptance.