My Feelings Journal has now been adapted for high school students! If you are between the ages of 13 and 18, these prompts are for you.
Positive Reflection & Self-Awareness 😊
● What part of your summer made you feel the most relaxed or recharged? Why do you think it had that effect on you?
● What are you looking forward to this school year that might support your mental or emotional growth? (This could be a class, a new friend group, or even a personal goal.)
● List three habits or routines that help you stay mentally or physically balanced. Why are they helpful for your stress levels or emotional health?
● If you could visit your younger self, what would you want to say or learn? How might this help you understand yourself better right now?
● What’s an outfit or style that makes you feel most like yourself? How does your appearance affect your confidence or mood?
● Describe a memory that brings you peace, joy, or comfort. How does recalling that moment impact how you feel right now?
● Pick five words that reflect how you feel about yourself lately—honestly. What do they reveal about your current mental state or self-image?
● What season or time of year do you feel your best mentally? What aspects of it contribute to your well-being?
● Who in your life makes you feel emotionally safe, seen, or understood? What do they say or do that has a positive effect on you?
● Write about a time you helped someone who was struggling. How did it affect your own mental and emotional state?
● If you could change one thing about the world, what would it be and why?
● What’s one thing you genuinely appreciate about yourself—emotionally, mentally, or socially?
● What’s one thing you’ve done recently that made you proud—even if no one else noticed?
● Who is someone that has positively shaped how you think about life, challenges, or emotions? What have they taught you about resilience?
● Describe a moment when you felt completely at peace. What were you doing, and what made it feel so calming or safe?
● When do you feel most like your true self? What situations or people allow you to be fully you?
● How does social media affect the way you see yourself or your life? What helps you stay grounded when you start comparing yourself to others?
● Is there someone who always makes you smile? What is it about them that lifts your mood?
● Write about a time you were proud of how you handled a tough situation.
● How do you usually react to big changes? What’s one way you’ve learned to cope with change?
● Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. How does this exercise make you feel?
● What’s one place (real or imaginary) that helps you feel safe and calm? Describe it in detail.
● What’s one boundary you want to work on setting to protect your emotional well-being?
Processing Challenges & Difficult Emotions ❤️🩹
● Describe a time when you avoided expressing your emotions until it became overwhelming. What did that teach you about managing feelings?
● Imagine your anger as a character. What would it look and act like? How could you set boundaries with it or make peace with it?
● What are three signs—physical, mental, or behavioral—that show up when you're anxious or overstimulated? What helps you feel grounded again?
● Think about a time when school felt overwhelming. What helped you get through it—or what would you like to try next time?
● Describe a time when someone raised their voice at you. How did you emotionally process it, and what helped you feel safe or regain control?
● Can lying ever protect someone’s mental health? Reflect on a real or hypothetical situation and how it impacts emotional safety or trust.
● Make a list of your go-to coping strategies when you're stressed, anxious, or down. Which are healthy? Which ones might need adjustment?
● Think about a decision you regret. What emotional or mental state were you in at the time, and what did you learn about yourself afterward?
● How do you usually respond when you’re angry with someone? Does it help or hurt your mental clarity or relationships?
● Write about a moment that made you feel embarrassed. How did you care for yourself afterward, emotionally or mentally?
● When are you the most self-critical? How can you practice more compassion or challenge the negative voice in your head?
● What’s one fear that affects your day-to-day mental well-being? How do you deal with it—do you avoid it, face it, or seek support?
● Think about a time when you felt left out or ignored. How did it affect your confidence or emotional safety? What helped (or could have helped) you feel more included?
● Write about a time you felt disappointed in yourself. What expectations were you trying to meet, and how do you treat yourself when you fall short?
● What’s a recent situation that made you feel overwhelmed? Break it down: What part felt the heaviest, and what support or strategy helped you get through it?
● Have you ever felt numb or disconnected from your emotions? What was going on around that time? What helped you reconnect—or what might help next time?
● Describe a time when someone misunderstood your emotions. How did that miscommunication impact you? What could help prevent that in the future?
● What’s something you wish adults or teachers better understood about your emotional life? How would it feel if they really listened?
● What emotion do you tend to avoid the most (sadness, anger, fear, etc.)? Why do you think that is—and what would it look like to face it safely?
● Have you ever been afraid to ask for help because of how others might react? What would make it feel safer to speak up about your mental or emotional needs?
● What’s something you’re holding in right now? If you could express it without judgment or consequences, what would you say—and to whom?
● What’s a self-care activity that actually works for you when you’re overwhelmed?
● Write about a time you felt jealous. What triggered the feeling? How did it affect your thoughts or actions, and what helped you work through it in a healthy way?
● When you're having a tough day, what’s something kind you can say to yourself?
● Who is in your "support system"? Who could you reach out to if you're struggling emotionally?
● What’s something difficult you’ve overcome, and what did you learn about yourself?
Art 🎨
● Create an image that shows what you’re looking forward to this school year and how you hope to grow along the way.
● Draw a sun and write things that give you energy in the rays.
● Sketch a tree and label the roots with things that keep you grounded.
● Turn an emotion (anger, anxiety, jealousy, fear, etc.) into a character. What does it look like? Is it loud, quiet, heavy, sharp?
● Draw a backpack filled with things that weigh on your mind.
● Design a toolbox filled with your coping strategies. Label them visually with symbols instead of words.
● Draw a weather scene that represents your current mood.
● Visually represent what healthy boundaries look like.
● Draw a circle of support. Place yourself in the center and draw people, pets, or activities around you that make you feel safe.
● Create a jar filled with your emotions (different colors for each feeling).
● Draw a bridge showing how you move from a bad mood to a better one.
● Illustrate a plant growing. Label what helps you grow.
● Draw a shield with symbols that protect your peace.
● Where do you feel like your happiest self? Draw that place in the space below.
● Draw a doorway labeled “Next Chapter”. Illustrate what you hope is waiting on the other side.