Because sometimes the best therapy is rage-writing in a cute notebook
Let’s be real: not every journal session is pastel highlighters and gratitude lists. Sometimes it’s just you, a half-dried pen, and your thoughts going off the rails. This list is for those days.
These prompts aren’t about being productive. They’re about being honest. Whether you’re in your villain arc, corecore crisis, or just trying to keep it together until sunset—this is your safe space to spiral, vent, romanticize the chaos, and maybe find a little clarity along the way.
⚠️ Quick Vibe Check
This isn’t toxic positivity.
This is “let it out before you explode.”
You don’t need to write neatly. You don’t even need to make sense.
Just start.
🌀 30 Journal Prompts for When You’re Spiraling
- What would you say if no one could hear you?
- What’s the real reason you’re annoyed today?
- What does “I’m fine” actually mean in your head?
- Write the worst-case scenario—and then what you’d do if it happened.
- If your thoughts were a song right now, what would it sound like?
- When did you start pretending you were okay?
- Draw your current mental state as a meme or chaotic scribble.
- What feeling are you trying not to feel?
- Who would you text if you weren’t scared of the outcome?
- What’s something petty you want to say out loud?
- Where do you go (mentally or physically) to avoid yourself?
- What’s a truth you’ve been avoiding?
- If your journal could respond, what would it say back?
- Write the text you’ll never send. Be brutal. Be honest.
- What does your “last straw” usually look like?
- If your anxiety had a name and a personality, describe it.
- When was the last time you cried and didn’t explain it away?
- How are you self-sabotaging without realizing it?
- What would 12-year-old you say about all this?
- What’s one thing you regret—but still kind of stand by?
- If you were the main character, what scene are you in?
- Write a breakup letter to the version of yourself that people expect you to be.
- What is your body trying to tell you?
- Write a list of “I don’t care but actually I do” thoughts.
- What’s your emotional safe word (a word that calms you instantly)?
- What does your healing NOT look like right now?
- What’s one thing you wish someone would say to you today?
- How would you describe your emotional weather forecast this week?
- What boundary do you keep crossing with yourself?
- Write what hurts, but make it beautiful. No edits.
💭 Reminder: You Don’t Have to Fix Everything Right Now
These prompts aren’t here to “solve” your spiral. They’re here to give it a home. Sometimes the most powerful thing you can do is write it out—not for Instagram, not for closure, but just for you.
If all you do today is show up to the page and get something out, that’s enough.
More Like This:
- Journaling for Beginners: How to Start and Stick With It
Because starting is hard—especially when you’re already spiraling. - Overcoming the Blank Page: Simple Tips to Begin Journaling Today
If your brain is loud but your page is still empty. - How to Start Journaling When You Don’t Know What to Write
Start messy. Stay honest. Always valid.
- Journaling: The viral TikTok trend that’s transforming Gen Z’s mental health – NationalWorld
Journaling isn’t just for self-help books—it’s blowing up on TikTok because Gen Z made it chaotic, creative, and real. - Creative Journaling For Mental Health – Lifehack
If writing lists makes you anxious, this breaks down how doodles, collage, and messy thoughts can still count as healing. - I Tried Junk Journaling For a Month—Here’s What Happened – Verywell Mind
Spoiler: the messier the journal, the more freeing it felt. This one’s for the artists who heal with scissors and chaos.
🖤 P.S. Don’t Gatekeep the Healing
Pin this, save it, send it to someone who spirals beautifully. And if you want more? Keep an eye out—our chaotic-core printable journal cards are dropping soon.
