Journaling is a common homework assignment that comes with therapy. Utilizing journal prompts can help you process your emotions in a healthy way and provide an excuse to think back on happy moments. Journal prompts for depression can help you recognize when you feel the most depressed, and help you cope on a daily basis. Below are some journal prompts to add to your list and use when your depression is at a high.

1- Make A List Of Things That Make You Happy

When you are struggling, making a list of things around you or people in your life that make you happy can elevate your mood. Make a list of things that make you happy, and if you are feeling up to it, list why they make you happy in your journal prompts.

2- Think About The Last Time You Got Really Down, How Long Did It Take To Feel Better?

Coping with your mental illness can be challenging, especially when you are in the thick of it. This journaling prompt can help you reflect on a previous depressive episode and what you learned from it. Depression can occur in patterns, but not always. Writing down your feelings and how you worked to feel better may help you improve your coping next time.

3- What Is One Thing You Are Looking Forward To?

Looking forward to something can help give you hope during a dark time. This journal prompt could help to elicit more happy thoughts or multiple things that you can look forward to while struggling with depression. Whether it be a birthday, a weekend trip, reading a new book, your therapy appointment, or seeing an old friend, writing it down will make it feel more tangible.

4- What Would You Do If You Knew You Could Not Fail

Mental illness can make us overthink situations and put off doing things we really love because we fear failure. A good way to take a step back is to journal about something that you have dreamed of doing, but have been held back by fear.

Fear should not be the thing that keeps you from pursuing a dream or traveling to a new place. Life can be scary and the fear of making a mistake is something that many people struggle with.

5- What Times Of The Day Tend To Make You Feel More Depressed Than Others?

Journaling can help you remember things that you would not remember otherwise, including patterns in your depression. Journal prompts can help you recall what times of the day, what seasons, foods, or situations make you feel more depressed than others.

Jotting down times of day when you feel more depressed, could help you prepare and do some self-care in order to curb your depression. This may also help you know when to take your meds or schedule therapy.

6- Describe What You Are Feeling Right Now

All of your feelings are valid, so allowing yourself to sit with them, process them, and write about them will help you to keep moving forward. Feeling angry, depressed, disappointed, left out, sad, and other emotions should be felt, but you should not live with those emotions all the time. Journaling can help you process them in a healthy way and move into a more calm mental state.

7- Give Some Specific Examples Of When You Showed Resilience

Those who struggle with a mental illness may think that they are weak, but in reality, they show a lot of resilience. Getting up every day and going to school or work while depressed shows strength. Journal prompts that help you recognize instances of strength, stability, and learning will help you see just how far you have come.

8- What Is One Thing You Have Wanted To Try But Haven’t Gotten Around To Yet?

When you are focused on taking care of your mental health other goals can get shoved to the back burner. Journaling about them could give you a clearer vision for the future and give you a little extra motivation to try these hobbies or bucket list items.

You can take this journal prompt as deeply as you feel comfortable doing. You could list some hobbies or restaurants you have wanted to try or you can talk about a dream job, travel destinations, or something you have never told anyone.

9- My Inner Critic Is Wrong About __ Because _

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Our inner voices can convince us that something is true when it is not. Especially when you struggle with mental illness, you may believe that you are less than others. This prompt can be done once or multiple times. It forces you to recognize what is true and what is untrue and work through these statements in future therapy sessions.

You can also look back on these statements when you are feeling down and remind yourself how important it is to see yourself in a positive light.

10- What Is Your Most Common Felt Emotion?

As previously mentioned, journaling is a great exercise for navigating emotions. It can also be helpful to notice patterns and other emotions you feel while you are depressed. Write down the emotions you feel the most and why you think that is can help you avoid triggers in the future.

How Journaling Can Help Depression

Journaling brings thoughts and emotions to the surface and many patients are surprised by what they feel comfortable writing or what comes out. Journaling in combination with therapy can help you become more aware, process emotions, and help you feel more in control of your life.
If you are going to see the benefits of journaling, you will need to stay consistent and don’t hold back. Your journal or notebook is a free space where you can avoid judgment so holding back will not provide any benefits. Journaling every day for 20 minutes can also help yield ideal results. If you can’t keep to an everyday schedule, try 3 times a week.

what is narcissistic personality disorder?

You’ve probably called someone a narcissist before when they were acting selfish, but what you may not know is that narcissistic personality disorder is a serious mental health condition. Fortunately, there are treatment options available for those who have this disorder.

Origins

The name “narcissistic personality disorder” comes from the Greek myth of Narcissus, who was so handsome that he fell in love with his own reflection in a pool of water. He couldn’t tear himself away from the image, and he eventually died of starvation and thirst. His body was turned into flowers, which went on to bear his name.

Symptoms

Like Narcissus, people with narcissistic personality disorder have a high sense of self-importance and seek too much attention and admiration. They may have a hard time understanding the feelings of others and are easily upset by criticism.

People with the disorder are often preoccupied with fantasies of power, wealth, beauty, fame, or the perfect romance. Because they believe they are superior to others, they look down on those they see as inferior and may take advantage of others to get what they want. They may feel unfulfilled in their relationships, and others may not enjoy spending time with them.

This disorder causes problems in the workplace, school, and interpersonal relationships. People with narcissism may feel as if they deserve exceptional treatment and recognition, even without achievements, and become unhappy or disappointed when they’re not given special favors and privileges.

Despite their mask of self-confidence, people with narcissistic personality disorder are insecure in their own self-worth. They may secretly harbor feelings of shame or guilt, and fear having their failures exposed.

Those with narcissism may experience other complications along with the disorder, including depression, anxiety, anorexia, suicidality, physical health issues, or drug and alcohol abuse.

Narcissistic personality disorder is more common in males than females. Some children show narcissistic traits, but this is often typical for their age and doesn’t necessarily mean they will develop the disorder later on. Narcissism usually surfaces in the teen years or early adulthood.

Diagnosis

Because some symptoms of narcissistic personality disorder are similar to those of other disorders, it can be hard to diagnose. The diagnosis process usually includes a discussion with a mental health professional about your symptoms and their impact on your life and a thorough psychological evaluation based on these traits listed in the Diagnostic and Statistical Manual (DSM):

Grandiose sense of self-superiority
Craving admiration
Exploitative or manipulative relationships
Little to no empathy
Identity is easily threatened
Lack of attachment and intimacy
Feelings of depression when not validated
Sense of entitlement
Feelings of envy toward others

Causes and Prevention

We don’t know for sure what causes narcissistic personality disorder, but it may be linked to the environment in which the person grew up. If they experienced relationships with their parents that were characterized by either too much criticism or admiration, their mental health could be affected later on. Additionally, certain behaviors, such as manipulation or lack of envy, can be learned from others later on in life.

Other factors could include inherited personality traits or the person’s neurobiology, which is the connection between the brain and behavior.

Because its origins aren’t clear, it’s hard to prevent narcissistic personality disorder. However, it may be helpful to receive treatment as soon as possible for mental health issues in childhood or learn healthy communication and coping methods in family therapy or parenting classes.

Treatment

Because people with narcissistic personality disorder don’t see an issue with their attitude or behavior, they are not likely to reach out for help. However, psychotherapy treatment has proven to be effective in helping those with narcissism have more happy and fulfilling lives.

Talking with a therapist can help you understand the causes and effects of your actions, behaviors, and emotions. You can also learn how to better relate to others and improve your interpersonal relationships.

There is currently no medication known to treat narcissistic personality disorder, but if a patient also experiences symptoms of depression, anxiety, or other conditions along with narcissism, medication may be helpful.

Psychotherapy at Ogden Psychological Services

Ogden Psychological Services offers people with a variety of different mental health conditions, including personality disorders, a safe space to talk about their thoughts, feelings, and issues without fear of judgment. Our board-certified counselors are here to help you learn healthy coping mechanisms and improve your overall well-being. Call us to schedule a consultation or schedule an appointment today!

Mental health support from family and friends

Dealing with a mental illness can be debilitating, but dealing with it alone can seem almost hopeless. Family and friends can offer support for those who struggle with mental issues and help them process their fears and doubts. Building a great circle of friends is a necessary investment that you should make for your health. Having a support system in place is important for all people, especially those who have depression, anxiety, trauma, PTSD, etc.

If you are looking for more social support or are a friend or family member to someone who struggles with mental health, below are some ways to help provide social and emotional help and why they are vital to mental health coping.

1- Social Support

The biggest benefit of having supportive family and friends is having social support. Social support can look like a safe person to go out with, offering resources when asked, and helping other family members to be supportive as well. Social support makes living in the world much more bearable and brings more understanding around mental health.

With the stigma around mental health dissipating slowly, asking your family members and friends to spread awareness about mental health will help aid in reducing the stigma.

2- Boost Self-Esteem

Everyone needs a boost of confidence or self-esteem every once in a while, and it means more coming from those you love. Family and friends can help lift your spirits when you are feeling low or experiencing self-doubt.

Mental health can be draining, so having someone to help remind you what you’re capable of can help propel you forward. As a friend or family member of someone with a mental illness, you can help show people their strengths and remind them of all the bad days they have survived so far.

3- Learning About Genetic Mental Conditions

Open communication between family members is important when it comes to mental health concerns. Talking about your genetic predisposition to mental illness can make it seem less scary and help you find the right resources for you.

While some medications or therapy may work for certain members of your family, it may not work for you. Learning about what medication or therapy practices work and what has not worked in the past can make your mental health journey much smoother.

4- Better Understanding Of Triggers and Behavior

Having someone who listens to your stressors, works to understand what may upset you, and healthily learn how to help you can be a lifesaver for those with mental illness. Having family and friends that can also advocate for your care and fair treatment will put you in a better position to handle any stress that may come your way.

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Having a group of supportive friends also makes it easier to take a step back or a break from social obligations when your mental health is not in a good place. While being socially connected can help improve your long-term health, it may not always feel possible to be around other people. Family and friends who understand that you may need some space, but are there when you need them most, are good ones to keep close.

5- How To Help A Friend With A Mental Illness

Being a supportive friend or family member can mean a lot when someone is struggling with grief, loss, trauma, or abuse. Lending a listening ear (when you are able and mentally healthy) is a great place to start.

If you are close to someone who struggles with mental illness and you want to provide extra support, here are some ways you can help.

Ask How To Help Them

Despite what we may think, we don’t always know best, even if we have good intentions. Ask your friend or family member what you can do to help them. Asking them when they are in a fairly good mental state may be better than asking them in the midst of an episode. Each person will want support at different times and in different ways. Some methods may work for some, while others may just want you to leave them alone.

Some ideas you could suggest if they are not sure what to have you help with may be inviting them on your morning walk or run, offering to help keep track of medications, taking them to doctors appointments, grocery shopping for them, or offering to do some small household chores. Family and friends don’t have to do it all, but taking some tasks off the persons to-do list can be a large weight off their shoulders.

Be Open And Flexible

Being nonjudgemental and sympathetic towards their struggles is important for the family and friends of those with mental illness. Saying, “Just get over it,” or “cheer up,” are not helpful phrases. Those with mental health struggles may cancel plans, fail to respond to messages or feel like they are constantly complaining. While all of these things can be an inconvenience, being a supportive friend or family member may include dealing with these things.

Being flexible about scheduling, telling them it’s ok to say no to plans or offering to do a more low-maintenance activity can still bring connection without too much stimulation.

Have Fun Conversations

Talking about mental health is important, but you don’t have to talk about it all the time. In fact, talking about passions, hobbies, new movies, pets, or funny videos can be a much-needed distraction for someone who is struggling. Most people don’t want to only be defined by their mental illness, so have conversations about other things to take their mind off of what could be causing them stress.

Encourage Therapy When Needed

While you can be a supportive friend or family member, you are not a therapist. If the person you are close to needs extra guidance or help, refer them to a therapist or encourage them to reach out to a hotline for help. Getting professional help is not something to be ashamed of. Ogden Psychological Services is here to help many different people with a variety of mental struggles. Therapy can be scary, but our team is here to answer any questions you may have before you even schedule an appointment.

10 Journal Prompts For Depression