10 Journal Prompts for Overcoming Fear and Building Confidence

Journaling is an incredible tool for self-discovery and personal growth. By writing down our thoughts, feelings, and experiences, we can gain insight into ourselves and make positive changes in our lives.

In this article, we’ll focus on 10 journaling prompts for mental health that will help you in overcoming fear and building confidence. Through these mental health journal prompts, you’ll be able to explore your thoughts, practice self-reflection, release suppressed emotions, and create a pathway toward a brighter future.

Let’s get started!

Journal Prompts

Fear is a natural human emotion that can sometimes hold us back from achieving our goals and even disrupt our daily lives.

While fear can be overwhelming, it is possible to overcome it with the right mindset and tools. In this section, we will explore 10 mental health journal prompts for overcoming fear and gaining confidence:

Overcoming Fear

man covering his face by hand

Fear can be an incredibly powerful emotion that can often lead to paralysis and inaction. But with some thoughtful journaling, you can learn to overcome it healthily and productively.

Here are 5 therapy journal prompts to help you on your journey of overcoming fear:

1. What is one thing that scares you, and why? How can you overcome this fear?

Reflection is an inevitable step to conquering fear. Take some time to ponder what’s been weighing on you and stopping you from taking action. It could be something small or large, but understanding the root cause of your fear will help you figure out ways to combat it.

Write about one fear that’s currently holding you back, whether it be the fear of failure, rejection, or the unknown. Explore why this fear is so intense and how it’s disrupting your life. Then, write down some steps you can take to overcome this fear. This could be as simple as facing your fear head-on or seeking support from friends or a therapist.

2. What are your limiting beliefs? How can you challenge them?

Our fears often stem from a negative narrative planted in our heads years back. Try to identify any limiting beliefs you have and explore how they might be influencing your fear.

You can do this by writing them down and delving into your psyche to identify where they come from. Then, challenge these beliefs by finding evidence that contradicts them. For example, if you believe you’re not smart enough, write down all the times when you succeeded academically or professionally.

3. What is one thing you’ve been putting off because of fear? How can you take action towards it?

Fear can often lead us to procrastinate, but reflection can help us get unstuck. Think about one thing you’ve been avoiding due to fear and brainstorm small steps or actions you could take to start moving forward. This could be starting a new business or taking a solo trip.

Note the steps you can take to achieve this goal, even if they’re small. Having an action plan will give you a sense of control over the situation, which will help with the fear. Then, take action toward your goal, even if it’s just making a phone call or doing some research.

4. What have you learned from past experiences of overcoming fear? How can you apply this to your current situation?

Reflect on times when you faced something that scared you and overcame it – what lessons did you learn, and how can you apply them in the present moment? Look for key takeaways, like developing coping mechanisms or learning to be more positive in stressful situations that can help you move forward with courage. This could be a reminder that you have the strength and resilience to overcome challenges or the importance of seeking support from others.

5. What would you do if you weren’t afraid? What’s stopping you from doing it, and how can you overcome that?

Imagine a life where you’re free of all your fears. What are all the things you’d do that’d otherwise not cross your mind due to your anxiety?

Make a list of all the things that come up when considering what you’d do if you weren’t afraid. Then, think about what might be stopping you from doing it and how you can confront that fear. This could involve breaking down your goal into smaller, achievable steps or seeking support from others.

Journaling is an invaluable tool for exploring our mental health journeys and uncovering the roots of our fears. By keeping a record of your thoughts and challenges, you can create a safe space to explore without judgment. Hopefully, these five journal prompts for mental health will help provide some direction in overcoming fear so that you can live a more fulfilling life!

Building Confidence

elderly woman writing her diary

Now that we’ve explored a bit about fear and how it can take over your life if left unmanaged, it’s time to talk about confidence. Here are 5 daily journaling prompts for mental health that will help you build your confidence:

6. What are your strengths and accomplishments? How can you use these to build confidence?

Maybe it’s your achievements, skills, or even just little moments where you felt proud of yourself. Write down all these positive feelings and accomplishments so that you have a record of all the amazing things about yourself to look back on if ever needed! This could be anything from acing a test to completing a marathon.

Look back on the way these experiences made you feel and contributed to your personal growth. Then, brainstorm ways to use these strengths and accomplishments to build confidence in other areas of your life.

7. What makes you feel confident? How can you incorporate more of that into your life?

Identifying when these feelings arise can help you find new ways to incorporate more of what makes you feel powerful into your daily life. Whether it’s spending time with friends, exercising, or taking a few minutes each day to practice mindfulness, knowing what makes you feel at ease can be incredibly helpful in boosting your confidence. For example, if dressing up makes you feel confident, you could make an effort to wear your favorite outfit more often.

8. What self-care practices make you feel confident and grounded? How can you prioritize these?

Self-care is essential for mental health and well-being, so making sure that we are prioritizing our own needs should be a top priority! Think about moments throughout the day when you can take a break and engage in activities that make you feel good. Whether it’s reading a book, going on a walk, or taking some time to meditate and journal – all these things can positively impact your mental health and overall sense of confidence.

Write down the self-care practices that make you feel confident and grounded, such as fitness, meditation, or spending time in nature. Then, brainstorm ways to prioritize these practices in your daily life, even if it’s just for a few minutes each day.

9. What affirmations or positive self-talk can you use to boost your confidence?

Building a kind and supportive inner dialogue is essential when it comes to feeling good about ourselves. Take a note of some positive affirmations you can say to yourself every day for an extra boost of encouragement.

Anything from “I am worthy of love and kindness” to “I am capable and strong” may have a positive effect. After a while, you’ll convince your brain you possess all these beautiful traits and more!

10. Who in your life supports and encourages you? How can you surround yourself with more positive influences?

Surrounding yourself with people who’ll extend a helping hand in your healing journey can be incredibly helpful in building self-confidence. Take some time to think about the amazing people in your life who make it worth fighting for your goals.

Write down the people in your life who support and encourage you, such as friends, family, or mentors. Knowing there are people who believe in you can be incredibly powerful when it comes to feeling confident and positive about yourself. Then, come up with ways to spend more time with these people and seek new positive influences.

Building confidence takes time and intentional effort. By using these daily journal prompts for mental health to reflect on your strengths, self-care practices, and positive influences, you can develop the resilience and confidence to face any challenge.

Tips for Effective Journaling

a woman writing her thoughts on her journal

Not everyone knows how to journal effectively. But there are always ways to improve your practice and make it more effective.

Here are some tips for effective journaling prompts for mental health that will help you get the most out of your writing practice:

Set Aside Dedicated Time For Journaling

Taking just a few minutes each day to write down your thoughts and express your feelings can make all the difference. When you have dedicated time set aside specifically for journaling, turning it into a habit becomes easier because you know when to expect it. So, try to make journaling part of your daily ritual.

Set Goals

When you have a set goal in mind, it can be easier to focus on your writing practice and get the most out of it. Maybe you want to make sense of a difficult situation or gain clarity on an important decision; whatever your goals may be, having a clear idea of what you’re trying to achieve with your journaling will give you more direction when writing.

Be Honest

Journaling is often seen as an act of self-reflection and insight, so honesty is key. When expressing yourself through written words, don’t be afraid to explore your thoughts and feelings honestly, even if they aren’t always positive. Writing down your thoughts can help you gain valuable insight into yourself and lead you to new paths of self-discovery.

Practice Self-Compassion

Show yourself kindness and understanding when writing, and give yourself room to process whatever emotions come up without judgment. Remember that it’s ok not to be ok sometimes, so allow yourself the space to feel what you need to and move on with more clarity and understanding.

By implementing these tips for effective journaling into your practice, you can create a better understanding of yourself and your life, learn how to manage difficult emotions better, and gain valuable insight.

Benefits of Overcoming Fear and Building Confidence

Overcoming your fears and building confidence is essential for living a happy and fulfilling life. When it comes to mental health, conquering fear can drastically alter our physical and psychological well-being for the better. People who tackle their fears have better self-esteem, improved coping mechanisms during stressful times, and an overall decrease in stress levels. They gain the strength to try something new or take a risk that could lead to success in all areas of life.

Confidence also helps us form good relationships with others. When we feel secure within ourselves, we project a sense of assurance to those around us. We become more approachable and open to connecting with others, which can be beneficial for both our personal and professional lives.

The greatest reward of conquering fear and building confidence is overall improved well-being. As we take risks, learn from mistakes, and gain experience, we develop a greater appreciation for life. Furthermore, the pride gained from overcoming challenges helps us feel more capable, competent, and resilient against future setbacks.


Journaling for mental health prompts you to reflect on any instances you’ve been held back by your fear and how you can escape this pattern. By collecting your thoughts and emotions and translating them into words, you can gain clarity and perspective, identify patterns and triggers, and develop a more positive and proactive mindset.

The 10 journaling prompts for mental health provided in this article offer a starting point for exploring your fears and insecurities and figuring out your strengths and aspirations. Don’t be afraid to dig deep – be honest with yourself, and challenge your limiting beliefs.

Remember that building confidence isn’t done overnight – it requires courage, resilience, and self-compassion. Take small steps every day, celebrate your progress, and use your journal as a tool for self-reflection and self-improvement.

About the Author


    Scroll to Top