Do you remember the first time you wrote in a journal? I do. When I was just 11 years old, I started journaling during a summer spent with my grandmother, or as we affectionately call her, ‘mamita.’ She encouraged my sibling and me to write each night before bed so we could cherish and look back on our memories later on. That’s how my journaling practice began, and I’ve been doing it on and off ever since.

For the longest time, my journaling was just a way of keeping a record of my daily activities. Then, a few years ago, I discovered the transformative effects it can have on mental wellness and the ability to practice self-care. I started including daily gratitudes and affirmations, consciously reframing the way I wrote to add more positivity and introspection to each day. To my surprise, I noticed an improvement in my daily life, and I found it easier to manage the challenges that come my way. Although I don’t have a chronic illness, our work with pancreatitis patients led me to wonder whether journaling could help people struggling with a chronic illness too. I began researching and found that the answer was a resounding yes! Journaling has been shown to have a positive impact on people with chronic conditions, specifically in regard to mental health. While it may not be a cure-all, it may make coping with your condition a little bit easier. That’s why I wanted to share my insights on how journaling can benefit you, and provide 30 journal prompts to help jumpstart your own self-care journaling practice.

How can journaling help with chronic illness?

If you live with chronic illness or are caring for someone who is, you’re probably no stranger to mental challenges it can bring in addition to the physical. According to the National Institute of Mental Health, people living with a chronic illness are at higher risk of developing a mental health condition, like depression, than those without. This is where journaling can come in. While it’s not yet clear how journaling impacts the physical symptoms of chronic illness, studies have shown that writing can provide long-term psychological benefits. For instance, it has been shown to help individuals manage stress, improve mood, and reduce the severity of depression.

These findings suggest that writing may be an effective strategy for managing the psychological side of chronic illness and improving overall well-being. By providing an outlet for emotional expression, writing can help people cope and provide a greater sense of control over one’s illness.

Is writing necessary?

If writing is difficult for you, journaling does not always have to include a pen and paper. Instead, try using a voice recording app, like Voice Memos or Journify. This can be a great alternative to traditional journaling, especially if you experience joint pain or hand cramps.

30 Journal Prompts for Chronic Illness

1. Reflect on where you’re at with being kind to yourself. Then, write a list of the ways you can incorporate more self-kindness into your life. What does it look like when you show yourself radical empathy?
2. What are some coping strategies you can use during flare-ups and high-pain days? Are there any comfort items, friends, and resources you can fall back on? List them out, and refer back to this page during difficult days.
3. Think about your boundaries. Are you respecting them? Write a list of everything you want to say “yes” to and everything you want to say “no” to.
4. What are the things in your life that you can control? List them out, and refer back to them during times of uncertainty.
5. Write a letter to your body, as if it were a beloved friend. In what ways do you care for it? Comfort it? What would you tell this beloved friend as they experience pain, anxiety, or uncertainty?
6. List 15 things that you love about yourself.
7. Write a letter to your chronic illness. Share exactly what you think about it, and don’t hold back.
8. Think about a time when you faced a challenge related to your illness and overcame it. Write about the experience, including what you learned and how you grew from it.
9. Reflect on the people in your life who have been supportive and helpful in your journey with chronic illness. Write a short letter to each of them, thanking them for their support.
10. In what ways do you bring joy into other people’s lives?
11. Describe what a good day looks like. Then, describe what a bad day looks like. Reflect on how you can incorporate more good-day elements into your bad days.
12. Are you feeling anxious? If so, write a ‘54321’ list: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Be descriptive and reconnect with each sense as you go through the list.
13. Write about a time when you felt a sense of community or belonging with others who share similar struggles. What was it about that experience that made you feel connected to them?
14. What is something that you’ve always wanted to do, but have been hesitant to try due to your illness? Write about ways you can make that dream more accessible, or what steps you can take to find an alternative that works for you.
15. Reflect on the times you have supported others, whether it be through sharing your own experiences, offering advice and resources, or simply being a listening ear. Reflect on the impact you have had on them and the difference you have made in their lives.
16. Think about a time when you felt empowered in your journey with chronic illness. What led to that feeling of empowerment? How can you replicate that feeling in the future?
17. Imagine a space where you feel completely secure, peaceful, and restored. Write about its details, and brainstorm ways to incorporate some of these elements into your daily life.
18. Think about a time when you were proud of yourself. Write about that experience and why it made you feel proud.
19. Bring attention to your body and mind. Is there something you need? Listen, and reflect on what they’re telling you. What mindful choice can you make today to help fulfill these needs?
20. List 10 things you are grateful for and why.
21. What are some goals you have for yourself, despite your illness? Write about steps you can take to achieve these goals.
22. In what ways have you taken an active role in educating others about your illness and raising awareness?
23. Make a list of the things that make you feel happy and fulfilled. Then, commit to doing one of these things every day, or as often as you can.
24. What thoughts are holding you back right now? Is there a way you can reframe these thoughts to help move yourself forward?
25. Where do you feel pain or fatigue in your body? Is there an emotion tied to this discomfort? Take a moment to connect with your body and recognize its sensations.
26. What advice would you give to someone who is newly diagnosed with your chronic illness? Write a letter to that person, sharing your insights and experiences.
27. Write about what you need from others in order to better manage your chronic illness. This can include emotional support, practical assistance, or accommodations. Use this writing as a way to articulate your needs and communicate them with others later on.
28. What are 10 songs that instantly improve your mood? Write down the name of each song, and include your favorite lyrics from each one. Use this page as a reference to help select the perfect song for improving your mood in the future.
29. What are three positive affirmations you can say to yourself during a flare-up? Write them down, and come back to this page as needed.
30. In what ways has chronic illness shaped your resilience and ability to face future obstacles? List all the ways that you are a warrior.