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.
Updated on
July 17, 2025
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.
10 Journaling Prompts for Sadness
What situation is making you feel this way?
Focus on what’s happening — we’ll reflect on the “why” next.
Why do you think it is making you feel this way?
Try to name the deeper source of your sadness, without judgment.
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
What causes sadness?
Often, sadness is a signal of loss, change, or unmet needs. It’s natural and doesn’t mean something is wrong with you.
How does journaling help with sadness?
Writing helps clarify the emotion, so it doesn’t stay bottled up. You may discover patterns, insights, or small ways to move forward.
What if journaling feels too heavy right now?
That’s okay. Start with a light prompt or even just one sentence. Let the practice meet you where you are.
Updated: July 16, 2025
Licensed Mental Health Counselor in private practice in Dubuque, Iowa. He has been providing mental health counseling to individuals and families in the Dubuque area since 1999 and earned his Mental Health Counselor license in 2005. Jon offers outpatient counseling in a private practice setting, primarily working with individuals aged 17 through adulthood.
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.
