20 Journal Prompts for Times of Uncertainty
Life has a way of throwing us into periods of uncertainty, whether it's a global crisis, personal transition, job loss, relationship change, health challenge, or simply the overwhelming feeling that everything is shifting beneath our feet. During these moments, when the ground feels unsteady and the future unclear, taking care of our emotional and mental wellbeing becomes essential, not optional.
One practice that has anchored me through my darkest seasons is writing. There's something almost alchemical about putting pen to paper (or fingers to keyboard), transforming the chaos in our minds into words, and in doing so, creating distance, clarity, and often, release. Writing doesn't erase the pain or uncertainty, but it helps us move through it rather than being paralyzed by it.
Why Journaling Works
When we're overwhelmed, our thoughts tend to spiral. Journaling interrupts that spiral by forcing us to slow down and articulate what we're actually feeling. It creates a container for our emotions….a safe space where nothing is too messy, too raw, or too contradictory. Research consistently shows that expressive writing reduces stress, improves mood, and even strengthens our immune systems.
But beyond the science, journaling is an act of self-compassion. It says: My inner world matters. My feelings deserve attention. I am worth this time.
How to Use These Prompts
I've created these journal prompts to help you during any period of uncertainty, transition, or change, whether you're facing something global or deeply personal. You might be navigating a career shift, healing from loss, adjusting to a major life change, or simply feeling the weight of an unpredictable world.
Some suggestions:
You don't need to answer all of these at once. Choose the one that resonates most in this moment. Set aside 10 to 20 minutes in a quiet space where you won't be interrupted. Write without editing yourself; this is for your eyes only. Return to these prompts regularly, as your answers will evolve as you do. If a prompt brings up intense emotions, that's okay. Pause, breathe, and be gentle with yourself.
The Prompts
On Self-Compassion:
How can I show myself loving kindness today?
What do I need most right now to feel safe, supported, and secure?
How can I be more empathetic to myself during this difficult time?
What would I say to a dear friend going through what I'm experiencing?
On Processing Change:
How am I currently coping with these changes in my life?
What coping strategies are serving me, and which ones aren't?
What has been most challenging for me, and what resources do I have to handle this challenge?
What is this transition teaching me about my own resilience?
On Fear and Growth:
What am I most afraid of right now, and what small step could I take to face this fear?
How am I being called to grow and evolve during this time?
What changes am I realizing I need to make because of this experience?
What's one belief I've held that this situation is challenging me to reconsider?
On Gratitude and Perspective:
What am I most grateful for in my life right now, even amid difficulty?
What is my perception of humanity and human nature during times like these?
Who or what has surprised me with unexpected kindness or support?
What beauty or grace have I noticed that I might have overlooked before?
On Self-Awareness:
What are my feelings trying to communicate to me?
What am I learning about myself during this period?
What area of my life needs the most attention and care right now?
What patterns or habits have become more visible to me lately?
On Solitude and Connection:
How do I feel about being alone with myself, and what gifts might solitude offer me?
What can I do to shift focus from my own concerns and contribute to others?
Who is someone I can rely on for genuine support and encouragement?
How can I better balance my need for solitude with my need for connection?
On Release and Moving Forward:
What do I need to let go of or release to move forward?
What worries me most about the future, and what aspects are actually within my control?
How can I be more present in this moment instead of anxious about what's ahead?
What would bring more joy and lightness into my days?
A Final Thought
Uncertainty isn't something to simply endure; it's also an invitation. An invitation to slow down, to reassess what truly matters, to shed what no longer serves us, and to discover strengths we didn't know we possessed.
Your words matter. Your feelings matter. You matter.
May these prompts guide you toward greater clarity, peace, and self-understanding—not just during crisis, but during all the messy, beautiful, uncertain moments of being human.
