30 Journal Prompts for Postpartum Depression

Hands holding a blush pink mug

Therapeutic journaling is a form of self-therapy that allows us to work out our thoughts, feelings and experiences with ourselves.

One of the ways I’ve been working through postpartum after my firstborn. I know this doesn’t work for everyone. There are many moms dealing with postpartum depression in my local mom group, who don’t find journaling through it helpful.

Hands holding a blush pink mug

A 2018 study found that more research is needed around this topic to determine its effectiveness. So these prompts are here to help those who need them — not push you into something that will cause more stress for you.

Prompts for journaling through postpartum

  1. How would you describe your emotions today, and are there any specific triggers or patterns you notice?
  2. Reflect on a moment today that brought you joy or a sense of accomplishment, no matter how small.
  3. What self-care activities did you engage in today, and how did they make you feel?
  4. Explore any guilt or shame you may be carrying related to your role as a parent. Where do these feelings come from, and how can you work through them?
  5. Write a letter to yourself from the perspective of a supportive friend, offering kindness and encouragement.
  6. Describe any changes in your sleep patterns and how they might be affecting your mood and energy levels.
  7. What are some aspects of your new identity as a parent that you find challenging or overwhelming?
  8. Reflect on your expectations of motherhood before the baby arrived. How have these expectations shifted, and how do you feel about these changes?
  9. List three things you appreciate about yourself as a parent, acknowledging your strengths and resilience.
  10. Explore any feelings of isolation or loneliness you may be experiencing. Are there support systems you can reach out to?
  11. Write about a moment today when you felt a connection with your baby. What thoughts or emotions accompanied that experience?
  12. Explore the impact of hormonal changes on your mood and well-being. How can you manage these changes more effectively?
  13. Reflect on your relationships with others since becoming a parent. How have they evolved, and what support do you need from your loved ones?
  14. Write a gratitude list, focusing on the positive aspects of your life, no matter how small.
  15. Explore any fears or anxieties you have about the future. What steps can you take to address or alleviate these concerns?
  16. Reflect on your daily routine. Are there activities or tasks that you find particularly challenging or draining? How can you make adjustments to better support your well-being?
  17. Explore any thoughts or feelings of guilt about taking time for yourself. Why is self-care important, and how can you prioritize it without feeling guilty?
  18. Write a letter to your baby, expressing your hopes and dreams for your relationship as they grow. Be honest about any fears or concerns you may have.
  19. How has your body image changed since giving birth? Explore your feelings towards your body and identify aspects you appreciate or struggle with.
  20. Reflect on the support systems available to you. Who can you lean on for help, whether it’s friends, family, or support groups?
  21. Describe a moment when you felt a sense of accomplishment as a parent. What skills or strengths did you demonstrate in that moment?
  22. Write about any cultural or societal expectations that may be influencing your perception of motherhood. How can you redefine these expectations for yourself?
  23. Explore the concept of “good enough” parenting. What does it mean to you, and how can embracing imperfections alleviate some of the pressure you may feel?
  24. Consider creating a daily mood tracker. Note the highs and lows of your mood throughout the day and identify potential triggers.
  25. Reflect on your communication with your partner. How has parenthood affected your relationship, and what can you both do to strengthen your connection?
  26. Write a letter to your past self, offering support and guidance based on what you’ve learned about postpartum depression. What advice would you give yourself during the challenging times?
  27. Explore any dreams or aspirations you had before becoming a parent. How have they evolved, and what steps can you take to incorporate elements of those dreams into your current life?
  28. Reflect on the role of societal stigma surrounding mental health and motherhood. How can you challenge or overcome these stigmas in your own life?
  29. Write a list of affirmations or positive statements about yourself as a parent. Read these affirmations regularly to boost your confidence and self-esteem.
  30. Consider creating a self-care plan. Identify activities that bring you joy, relaxation, and a sense of peace. How can you integrate these activities into your daily or weekly routine?

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