Sadness Journaling Prompts: 10 Reflections to Help You Heal

Explore 10 guided journaling prompts to help you process sadness, written by a licensed therapist. Use these reflections to understand your emotions and begin healing — in writing or in the Stoic app.

Written by

Jon Filitti, LMHC

Updated on

July 22, 2025

Journal in stoic.

OVERVIEW

Frequently Asked Questions

Sadness is not a flaw — it’s part of being human. It can arrive slowly or hit hard, but either way, it’s asking you to pause and listen. These 10 journaling prompts, created by Jon Filitti (Licensed Mental Health Counselor), are designed to help you honor that feeling, explore what it’s trying to teach you, and gently guide yourself toward healing.

These prompts are also included in the Stoic app’s Emotion Check-In — a space to process your emotions in real time, with clarity and compassion.

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10 Journaling Prompts for Sadness

What situation is making you feel this way?

Focus on what’s happening — we’ll reflect on why in the next step.

Why do you think it is making you feel this way?

What pressure, fear, or belief is hiding underneath it?

What three things have happened recently that you’re grateful for?

Gratitude doesn’t erase sadness, but it adds light to the dark.

Name three people who you are grateful for.

What makes them important to you?

What one positive change could shift how you’re feeling?

Even a small change can create momentum.

Write ten promises you can make to yourself.

Big or small — anything that supports your healing.

Describe a day in which you’d feel most alive.

What are you doing? Who are you with?

Name at least one person you can talk to about your emotions.

What makes them feel safe to you?

What would you tell a friend who is struggling with the feelings you’re having?

Now turn that same compassion inward.

Name 3–5 things you love about yourself.

Sadness often clouds self-worth. Let this be a reminder.

Frequently Asked Questions

Want to Try These Prompts with Guidance?

In the Stoic app, you’ll find these prompts as part of our Emotion Check-In, with calming design and space to reflect at your own pace.

Journal Through Sadness

Sadness Journaling Prompts: 10 Reflections to Help You Heal

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10 Journaling Prompts for Sadness

Frequently Asked Questions

What causes sadness?

How does journaling help with sadness?

What if journaling feels too heavy right now?

Want to Try These Prompts with Guidance?

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