Conversational Hypnosis, what is it:

Conversational Hypnosis — also called covert hypnosis or indirect hypnosis — is a communication technique used to influence someone’s subconscious mind through ordinary conversation, without them necessarily being aware that hypnosis is occurring.

Core Concept:

Conversational hypnosis uses language patterns, suggestion, and rapport-building to gently bypass the critical, analytical part of the mind and access the unconscious — where deeper change can happen (e.g., altering beliefs, attitudes, behaviors).

Key Techniques in Conversational Hypnosis:

Rapport Building
Establishing trust, empathy, and psychological alignment with the listener. Without rapport, the subconscious is less receptive.

Pacing and Leading
Start by stating observable truths (pacing), which builds agreement, then subtly guide the person toward a suggestion or desired thought (leading).

Example: “You’re sitting here reading this, maybe curious about how your mind works… and as you continue, you might begin to notice…”

Hypnotic Language Patterns (Ericksonian)
Inspired by Milton Erickson, these include:

Embedded commands: “You might begin to feel more confident.”
Double binds: “Would you prefer to relax now or in a few minutes?”
Tag questions: “That makes sense, doesn’t it?”
Implied causality: “As you sit here, you’ll naturally start to feel more at ease.”

Metaphors and Stories
Personal or symbolic stories bypass resistance and embed suggestions indirectly.

E.g., “I once knew someone who used to doubt themselves, but something shifted when they realized…”

Open Loops and Curiosity
Creating unresolved ideas or stories keeps the subconscious engaged and primed to accept suggestions.

“There’s something I want to tell you that could really change how you think about confidence…”

Applications of Conversational Hypnosis:

Therapy and coaching (e.g., building motivation, reducing anxiety)
Sales and negotiation (ethical influence)
Public speaking (engaging an audience deeply)
Personal development and habit change

Ethical Considerations:

Conversational hypnosis can be powerful and should be used with integrity. Misuse for manipulation or coercion can be harmful. When applied ethically, it’s a tool for positive influence, healing, and growth.

Here’s a simple example of a conversation using conversational hypnosis techniques, particularly drawn from Milton Erickson’s indirect approach. Imagine this is a therapist or coach helping someone feel more confident:

Scene: A client feels nervous about public speaking.

Coach:
“You know, a lot of people feel a little uncertain before they speak. And it’s perfectly natural, isn’t it? After all, when you care about something, it means you want to do it well… and just the fact that you care means something’s already working inside.”

(Rapport + pacing experience)

Client:
“Yeah, I guess so. I just get tense before I speak.”

Coach:
“And that tension… that’s just energy, really. A kind of energy that, once it shifts, can actually become focus. Have you noticed how sometimes when you’re doing something important, you almost forget the nervousness… and something else takes over?”

(Reframe + implied causality + open loop)

Client:
“Sometimes, yeah… when I’m in the zone.”

Coach:
“Exactly. And as you think about times you’ve been ‘in the zone,’ you might find it interesting… that the mind can remember that state and even return to it more easily than expected. Some people are surprised how quickly they can shift, once they allow that process to begin.”

(Embedded suggestion + indirect priming of internal resources)

Client:
“Huh, I never thought about it that way.”

Coach:
“Most people don’t, until they realize… that calm and confidence are already part of who they are. Maybe they were just waiting for the right moment to come back.”

What’s Happening Under the Surface:

No direct command like “Relax!” or “Be confident!”
Subtle suggestions are embedded within casual conversation.
The client’s subconscious is gently guided to associate past success with present potential.
The coach uses open language, reframing, and metaphors of natural learning and transformation.

Shervan K Shahhian

Practice brief intervention techniques that motivate real change without judgment or confrontation:

Yes — you can practice Brief Intervention (BI) techniques in a way that encourages change through empathy, curiosity, and collaboration rather than judgment or confrontation. These techniques are often rooted in Motivational Interviewing (MI), which focuses on helping people resolve ambivalence and strengthen their own motivation for change.

Here’s a practical breakdown you can use:

Core Principles

Express Empathy — Listen actively and validate the person’s feelings without labeling or lecturing.

Develop Discrepancy — Help the person see the gap between their current behavior and their goals or values.

Roll with Resistance — Avoid arguments. Resistance is a signal to change your approach, not to push harder.

Support Self-Efficacy — Emphasize the person’s strengths and their ability to make change.

Practical Techniques (BI in Action)

1. Use Open-Ended Questions
Encourage reflection rather than yes/no answers.

“What do you enjoy about drinking? What worries you about it?”
“How does your current habit fit with the goals you have for yourself?”

2. Reflective Listening
Mirror back what you hear, showing you’re listening and helping them clarify their own thoughts.

“It sounds like you feel drinking helps with stress, but you also notice it’s causing problems at work.”

3. Affirmations
Highlight strengths, efforts, or positive intentions.

“It took courage to talk about this today.”
“You’ve already started thinking about changes — that shows commitment.”

4. Summarizing
Wrap up key points to reinforce their motivations and concerns.

“So on one hand, alcohol helps you relax, but on the other, it’s straining your relationships. You’re wondering if cutting back could help.”

5. Elicit Change Talk
Gently guide them to voice reasons for change.

“What would be the good things about making this change?”
“If you decided to cut back, how might your life improve?”

A Simple BI Flow (the “FRAMES” model)

Feedback: Offer personalized, nonjudgmental observations.
Responsibility: Emphasize their autonomy.
Advice: Provide options, not directives.
Menu of choices: Offer strategies to try.
Empathy: Maintain an accepting tone.
Self-efficacy: Reinforce their ability to succeed.

Practice tip: Role-play these techniques with a colleague or even by journaling different “client responses” to practice reflective listening and eliciting change talk.

Shervan K Shahhian

Practice Brief Intervention Techniques:

Practice brief intervention techniques that motivate real change without judgment or confrontation?

Yes — you can practice Brief Intervention (BI) techniques in a way that encourages change through empathy, curiosity, and collaboration rather than judgment or confrontation. These techniques are often rooted in Motivational Interviewing (MI), which focuses on helping people resolve ambivalence and strengthen their own motivation for change.

Here’s a practical breakdown you can use:

Core Principles

Express Empathy — Listen actively and validate the person’s feelings without labeling or lecturing.

Develop Discrepancy — Help the person see the gap between their current behavior and their goals or values.

Roll with Resistance — Avoid arguments. Resistance is a signal to change your approach, not to push harder.

Support Self-Efficacy — Emphasize the person’s strengths and their ability to make change.

Practical Techniques (BI in Action)

1. Use Open-Ended Questions
Encourage reflection rather than yes/no answers.

“What do you enjoy about drinking? What worries you about it?”
“How does your current habit fit with the goals you have for yourself?”

2. Reflective Listening
Mirror back what you hear, showing you’re listening and helping them clarify their own thoughts.

“It sounds like you feel drinking helps with stress, but you also notice it’s causing problems at work.”

3. Affirmations
Highlight strengths, efforts, or positive intentions.

“It took courage to talk about this today.”
“You’ve already started thinking about changes — that shows commitment.”

4. Summarizing
Wrap up key points to reinforce their motivations and concerns.

“So on one hand, alcohol helps you relax, but on the other, it’s straining your relationships. You’re wondering if cutting back could help.”

5. Elicit Change Talk
Gently guide them to voice reasons for change.

“What would be the good things about making this change?”
“If you decided to cut back, how might your life improve?”

A Simple BI Flow (the “FRAMES” model)

Feedback: Offer personalized, nonjudgmental observations.
Responsibility: Emphasize their autonomy.
Advice: Provide options, not directives.
Menu of choices: Offer strategies to try.
Empathy: Maintain an accepting tone.
Self-efficacy: Reinforce their ability to succeed.

Practice tip: Role-play these techniques with a colleague or even by journaling different “client responses” to practice reflective listening and eliciting change talk.

Shervan K Shahhian

Identifying Key Challenges in Everyday Life:

Identifying Key Challenges in Everyday Life:
When we talk about key challenges in life, we’re usually referring to recurring obstacles or difficulties that most people face at some point. These challenges can be personal, relational, professional, or existential. Here’s a clear breakdown:

Personal Growth & Self-Understanding
Identity & Purpose: Figuring out “Who am I?” and “What is my purpose?” can feel overwhelming.
Self-esteem & Confidence: Struggling with self-worth or constantly seeking external validation.
Habits & Discipline: Breaking bad habits or building productive routines can be a long-term challenge.
Relationships & Social Life
Family Dynamics: Conflicts with parents, siblings, or partners.
Romantic Relationships: Trust issues, compatibility struggles, or loss.
Friendship & Community: Feeling isolated or struggling to connect meaningfully with others.
Health & Well-being
Physical Health: Maintaining fitness, managing illness, or coping with disabilities.
Mental Health: Anxiety, depression, stress, or burnout.
Work-Life Balance: Overcommitment leading to exhaustion.
Career & Financial Stability
Job Satisfaction: Finding meaningful work or dealing with a difficult work environment.
Financial Security: Debt, insufficient savings, or unpredictable income.
Career Growth: Facing obstacles in achieving goals, promotions, or recognition.
Decision-Making & Life Transitions
Major Choices: Education, relocation, marriage, or career shifts.
Coping with Change: Adapting to unexpected events, loss, or failures.
Risk & Uncertainty: Fear of failure or the unknown.
Existential & Spiritual Concerns
Meaning & Fulfillment: Searching for purpose beyond material success.
Mortality & Impermanence: Facing fears about death or aging.
Belief Systems: Struggling with doubts, ethics, or personal values.
Practical Tip:
A helpful way to approach these challenges is to identify them early, break them into manageable steps, and seek support - through mentors, therapy, or trusted friends. Life’s challenges are less about “avoiding problems” and more about learning resilience and adaptability.

Here’s a practical Life Challenge Checklist you can use to quickly assess which areas in your life may need attention. You can mark each item as “Low,” “Moderate,” or “High” challenge to see patterns.

Life Challenge Checklist

Personal Growth & Self-Understanding
☐ Understanding my purpose and life goals
☐ Feeling confident and worthy
☐ Managing habits, discipline, and self-control
☐ Coping with fear, self-doubt, or procrastination
Relationships & Social Life
☐ Quality of family relationships
☐ Romantic or partner relationships
☐ Friendships and social support
☐ Feeling lonely or isolated
Health & Well-being
☐ Physical health and fitness
☐ Mental health (stress, anxiety, depression)
☐ Sleep and energy levels
☐ Maintaining work-life balance
Career & Finances
☐ Job satisfaction and purpose
☐ Career growth and skill development
☐ Financial stability and planning
☐ Coping with work-related stress
Decision-Making & Life Transitions
☐ Managing major life decisions
☐ Adapting to change and uncertainty
☐ Coping with failures or setbacks
☐ Taking calculated risks confidently
Existential & Spiritual Concerns
☐ Finding meaning beyond material success
☐ Aligning life with personal values
☐ Coping with fear of death or impermanence
☐ Sense of inner peace and fulfillment

How to Use It
Rate each item as Low / Moderate / High challenge.
Identify the areas where challenges are High - these are priority areas.
Break each high-challenge area into small, actionable steps.
Review every few months to track progress.
Shervan K Shahhian

How to Navigate Problematic Behavior, Detection and Solutions

Navigate Problematic Behavior, Detection and Solutions:

Here’s a polished and structured way to frame “Navigating Problematic Behavior: Detection and Solutions” in a psychological or therapeutic context:

Navigate Problematic Behavior, Detection and Solutions

1. Understanding Problematic Behavior

Problematic behavior refers to patterns of actions, reactions, or habits that negatively impact an individual’s well-being, relationships, or daily functioning. These behaviors can range from mild avoidance to aggressive outbursts, compulsions, or self-sabotaging habits.

2. Detecting Problematic Behavior

Therapists, counselors, or even individuals themselves can identify problematic behaviors through:

Observation of Patterns

Recurring negative interactions in relationships or work.
Frequent emotional distress triggered by specific situations.

Self-Report and Reflection

Journaling thoughts, feelings, and actions.
Identifying recurring themes of frustration, shame, or avoidance.

Feedback from Others

Constructive input from friends, family, or colleagues.
Noticing discrepancies between self-perception and others’ observations.

Functional Assessment

Determining how behaviors affect daily functioning.
Evaluating the costs and benefits of certain habits or reactions.

Addressing Problematic Behavior

Effective solutions usually combine awareness, skills development, and support systems:

Awareness & Insight

Mindfulness techniques to notice triggers and responses.
Psychoeducation to understand why a behavior occurs.

Skill Development

Cognitive-behavioral strategies to challenge unhelpful thought patterns.
Emotional regulation skills to manage anger, anxiety, or impulses.
Communication skills to reduce interpersonal conflicts.

Behavioral Interventions

Setting small, realistic goals for change.
Positive reinforcement for desired behaviors.
Gradual exposure to challenging situations to reduce avoidance.

Support Systems

Therapy, support groups, or mentoring.
Family or peer involvement for accountability and encouragement.

Continuous Monitoring

Regular reflection on progress.
Adjusting strategies as needed to prevent relapse or stagnation.

4. Practical Tips

Start small: Focus on one behavior at a time.
Track progress: Journals, apps, or feedback loops can help.
Celebrate improvements: Recognize even minor positive changes.
Be patient: Behavior change is gradual, not instant.

Shervan K Shahhian

Working with Hypnotic Resistance:

Hypnotic resistance is when a client consciously or unconsciously resists going into trance or accepting hypnotic suggestions. It doesn’t always mean hostility — it’s often a protective mechanism.

Here are ways practitioners typically work with hypnotic resistance:

1. Reframe Resistance as Cooperation

Instead of fighting resistance, treat it as the client’s way of protecting themselves.
Example: “That part of you that resists is doing its best to keep you safe. Let’s thank it and invite it to help in the process.”

2. Use Indirect & Permissive Language

Direct commands (“You will relax now”) may trigger pushback.
Indirect suggestions work better: “You may notice how your body begins to find its own comfortable rhythm.”
Milton Erickson often used permissive language, metaphors, and double binds to bypass resistance.

3. Build Rapport and Trust

Many times, resistance comes from fear, distrust, or a lack of clarity about hypnosis.
Spend time explaining what hypnosis is (and isn’t). Clarify misconceptions like loss of control.
Establishing safety reduces resistance.

4. Utilize the Resistance

Rather than fighting it, you can “go with it.”
Example: If the client says, “I can’t be hypnotized,” respond: “That’s right, and you don’t need to be hypnotized — you just need to notice what your mind is already doing.”

5. Use Paradoxical Suggestions

Paradoxical interventions turn resistance into cooperation.
Example: “I don’t want you to relax too quickly… because sometimes people relax too fast and miss out on the experience.”
The unconscious mind often responds by doing the opposite.

6. Ego-strengthening & Gradual Approach

Resistance can signal fear of losing control.
Start with light relaxation, guided imagery, or simple focus tasks before deeper trance.
Strengthen the client’s sense of autonomy: “You’ll always remain in charge.”

7. Identify Underlying Causes

Sometimes resistance comes from:
Trauma (needing safety before letting go)
Fear of change
Fear of manipulation or control
Hidden secondary gains (the problem provides some unconscious benefit)
Exploring these in therapy helps reduce resistance.

In short: Resistance is information, not obstruction. It shows where the client needs reassurance, permission, or a different approach.

Shervan K Shahhian

How Unconditional Positive Regard Changes Someone’s Inner Self-Talk:

How unconditional positive regard changes someone’s inner self-talk:

Unconditional positive regard (UPR), as Carl Rogers described it, doesn’t just make someone “feel supported” — over time, it can rewire the tone and content of their inner self-talk.

Here’s how that transformation tends to happen:

1. From self-criticism to self-acceptance
When someone repeatedly experiences UPR — hearing, feeling, and believing that they are accepted without conditions — it challenges the internalized voices of criticism or shame.

Before UPR: Inner voice says, “I messed up. I’m such a failure.”
After sustained UPR: Inner voice shifts to, “I made a mistake, but I’m still worthy and capable of learning.”

2. Replacing conditional worth with unconditional worth
Many people’s self-talk is shaped by early experiences where love or approval was conditional (“I’m only good if I get straight A’s”). UPR gives repeated corrective experiences, teaching the psyche: worth isn’t earned, it’s inherent.

This reduces “achievement anxiety” and the mental pressure to constantly perform for self-approval.

3. Internalizing the therapist’s (or supporter’s) voice
Over time, the way the therapist reflects and responds gets internalized. The client starts to “hear” that compassionate, nonjudgmental tone inside their own mind, especially during moments of distress.

This becomes a new inner resource — like having an internal coach who sees the whole self, not just the mistakes.

4. Encouraging authentic self-expression
If you expect to be judged, your inner self-talk often censors your thoughts: “Don’t say that, it’s stupid.”
With UPR, people learn they can bring all of themselves into the light — thoughts, feelings, impulses — without fear of rejection. This loosens self-editing and leads to a freer, more honest inner dialogue.

5. Shifting from fear-based to growth-based thinking
When you know you’re accepted, risk-taking in thought and action feels safer. Self-talk moves from,

“If I fail, I’ll be worthless” → “Even if I fail, I’ll learn and grow.”
That growth mindset becomes an automatic mental habit.

In essence:
UPR acts like a steady mirror that reflects your value is intact, no matter what. Over time, the inner critic loses dominance, and the inner voice becomes more like an encouraging friend — still realistic, but deeply supportive.

Before-and-after inner monologue chart:

Here’s a before-and-after inner monologue chart showing how unconditional positive regard (UPR) can shift a person’s self-talk over time:

Situation Before UPR (Conditional Self-Worth) After Sustained UPR (Internalized Acceptance) Making a mistake “I’m so stupid. I can’t do anything right.” “I made a mistake. That’s okay — I can fix it or learn from it. ”Receiving criticism “They think I’m worthless. They’re probably right.” “Their feedback doesn’t define my worth — I can take what’s useful and let the rest go. ”Feeling strong emotions“ I shouldn’t feel this way. It means I’m weak.” “It’s okay to feel this. My feelings make sense, and they’ll pass. ”Trying something new“ If I fail, everyone will see I’m not good enough.” “It’s worth trying, even if I fail — my value doesn’t depend on the outcome. ”Not meeting expectations “I’m letting everyone down. I can’t handle this.” “I didn’t meet the goal this time, but I can regroup and try again. ”Facing personal flaws“ I hate this part of me. I wish it would just go away.” “This is a part of me that needs care and understanding, not rejection. ”Receiving praise“ They’re just being nice. I don’t deserve it.” “I appreciate the compliment — it’s nice to be seen.”

Pattern shift:

Before UPR: Inner talk is judgment-heavy, conditional, and fear-based.
After UPR: Inner talk is curious, compassionate, and grounded in self-worth.

Shervan K Shahhian

Conversational Hypnosis, what is it:

Conversational Hypnosis:

Core Concept:

Key Techniques in Conversational Hypnosis:

Rapport Building
Establishing trust, empathy, and psychological alignment with the listener. Without rapport, the subconscious is less receptive.

Pacing and Leading
Start by stating observable truths (pacing), which builds agreement, then subtly guide the person toward a suggestion or desired thought (leading).

Example: “You’re sitting here reading this, maybe curious about how your mind works… and as you continue, you might begin to notice…”

Hypnotic Language Patterns (Ericksonian)
Inspired by Milton Erickson, these include:

Embedded commands: “You might begin to feel more confident.”
Double binds: “Would you prefer to relax now or in a few minutes?”
Tag questions: “That makes sense, doesn’t it?”
Implied causality: “As you sit here, you’ll naturally start to feel more at ease.”

Metaphors and Stories
Personal or symbolic stories bypass resistance and embed suggestions indirectly.

E.g., “I once knew someone who used to doubt themselves, but something shifted when they realized…”

Open Loops and Curiosity
Creating unresolved ideas or stories keeps the subconscious engaged and primed to accept suggestions.

“There’s something I want to tell you that could really change how you think about confidence…”

Applications of Conversational Hypnosis:

Therapy and coaching (e.g., building motivation, reducing anxiety)
Sales and negotiation (ethical influence)
Public speaking (engaging an audience deeply)
Personal development and habit change

Ethical Considerations:

Conversational hypnosis can be powerful and should be used with integrity. Misuse for manipulation or coercion can be harmful. When applied ethically, it’s a tool for positive influence, healing, and growth.

Scene: A client feels nervous about public speaking.

(Rapport + pacing experience)

Client:
“Yeah, I guess so. I just get tense before I speak.”

(Reframe + implied causality + open loop)

Client:
“Sometimes, yeah… when I’m in the zone.”

(Embedded suggestion + indirect priming of internal resources)

Client:
“Huh, I never thought about it that way.”

Coach:
“Most people don’t, until they realize… that calm and confidence are already part of who they are. Maybe they were just waiting for the right moment to come back.”

What’s Happening Under the Surface:

No direct command like “Relax!” or “Be confident!”
Subtle suggestions are embedded within casual conversation.
The client’s subconscious is gently guided to associate past success with present potential.
The coach uses open language, reframing, and metaphors of natural learning and transformation.

Shervan K Shahhian

Here’s how you can create a weekly Mindfulness journaling plan:

You can build a weekly Mindfulness Journaling Plan:

Creating a weekly mindfulness journaling plan can help build emotional awareness, reduce anxiety, and foster mental clarity.

Here’s a step-by-step guide to structure your week for consistency and depth:

Weekly Mindfulness Journaling Plan

Daily Structure (10–15 min/day)

Each day, write in a quiet space without distractions. Follow a gentle flow:

Check-In (2–3 min):

How do I feel physically, emotionally, mentally?
One word that describes me right now.

Mindfulness Prompt (5–10 min):

Use the day’s theme below (see Weekly Schedule).
Stay nonjudgmental, curious, and present.

Gratitude or Closing (2 min):

One thing I’m grateful for.
One intention for tomorrow.

Weekly Mindfulness Schedule

You can rotate themes each week or keep them constant.

Day Focus Prompt Example Monday Awareness What sensations or thoughts am I noticing right now without judgment? Tuesday Emotions What emotion is most present today? Where do I feel it in my body? Wednesday Thoughts What recurring thought showed up today? Can I observe it like a cloud passing by? Thursday Self-Compassion In what area do I need kindness toward myself? What would a friend say to me?Friday Gratitude What small moment today brought me peace, comfort, or joy? Saturday Connection How did I connect with someone (or nature)? How did it feel? Sunday Reflection + IntentionWhat did I learn this week about myself? What intention do I want to carry forward?

Optional Tools

Mindful breathing (1–2 minutes) before journaling.
Body scan to anchor awareness.
Use pen and paper for deeper connection (but digital is fine too).
Set a timer to gently guide your sessions.

Tips for Success

Be gentle with yourself — skip a day if needed, without guilt.
Review entries weekly to notice patterns or shifts.
Pair with meditation or yoga for enhanced grounding.
Avoid self-analysis — observe, don’t fix.

Shervan K Shahhian

Reflective Journaling, what and how:

Reflective Journaling:

Reflective journaling is a powerful practice used in therapy, education, and personal growth to encourage deeper self-awareness, insight, and emotional processing. It involves regularly writing about your thoughts, feelings, experiences, and reactions in a way that promotes reflection and understanding.

What Is Reflective Journaling?

Reflective journaling is more than just recording events — it involves:

Analyzing your thoughts and emotions
Exploring your motivations and behaviors
Learning from your experiences
Noticing patterns in thinking and behavior

Benefits of Reflective Journaling

Enhances self-awareness — Helps identify core beliefs, biases, and emotional triggers.

Supports emotional regulation — Provides an outlet for processing emotions like anxiety, depression, or frustration.

Encourages personal growth — Facilitates goal-setting and recognition of progress.

Improves critical thinking — Promotes deeper analysis of thoughts and decisions.

Assists in therapy — Complements psychological treatment by making insights more accessible.

How to Practice Reflective Journaling

You can use simple prompts or structured techniques. Here’s a general format:

Describe the experience

What happened? Where? Who was involved?

Express your thoughts and feelings

What were you thinking or feeling at the time?

Analyze the experience

Why did it affect you that way? What assumptions or patterns were present?

Draw conclusions

What have you learned about yourself? About others?

Plan for future action

How might you respond differently next time? What changes can you make?

Example Prompt Questions

What was the most emotionally intense part of my day and why?
What thought kept recurring today, and what does it say about me?
How did I handle stress or disappointment today?
When did I feel most like myself today?

Here are reflective journaling prompts specifically tailored to help process and understand anxiety and depression — both emotionally and cognitively. These prompts encourage compassionate self-inquiry, emotional awareness, and small steps toward healing.

For Anxiety

What triggered my anxiety today?

Can I identify a specific event, thought, or environment?

What was I afraid might happen?

Was this fear realistic or distorted?

How did my body feel during the anxious moment?

What physical sensations did I notice?

What helped reduce my anxiety, even slightly?

Was it breathing, distraction, talking to someone, etc.?

What would I say to a friend feeling the same way?

Can I offer myself the same kindness?

What can I control about the situation?

And what might I choose to let go of?

For Depression

How did I feel when I woke up today?

What thoughts or emotions were present?

What small thing gave me even a hint of comfort or peace today?

A moment, a sound, a gesture, etc.?

What thought or belief kept repeating itself today?

Is it true? Is it helpful?

What do I need right now, emotionally or physically?

What would help meet that need?

When did I feel most disconnected today?

What might help me reconnect (to myself, others, nature)?

What’s one small thing I can do tomorrow that feels manageable?

Even if it’s very small — like brushing my teeth or opening the window.

Combined Self-Compassion Prompts

What would I say to my younger self who felt this way?
Can I find one moment today where I showed courage, even if no one noticed?

mindfulness-based therapy

Great choice! Mindfulness-Based Therapy (like Mindfulness-Based Cognitive Therapy, MBCT) encourages non-judgmental awareness of the present moment — especially helpful for managing anxiety and depression. Here’s a reflective journaling prompt set designed specifically within a mindfulness-based framework:

Mindfulness-Based Reflective Journaling Prompts

(For Anxiety & Depression)

1. Present-Moment Awareness

What am I noticing right now — sensations, thoughts, or emotions — without trying to change them?

Where in my body do I feel tension or discomfort?
Are my thoughts racing, still, cloudy, or sharp?
Can I describe my emotional state without labeling it good or bad?

2. Non-Judgmental Observation

What thoughts or feelings showed up today that I tried to avoid or push away?

How did I react to those thoughts/feelings?
Could I have let them pass like clouds in the sky?

3. Acceptance & Self-Compassion

In what moment today did I judge myself harshly?

Can I reframe that moment with kindness?
What would it look like to accept myself as I am right now?

4. Awareness of Triggers and Reactions

What external situation triggered emotional discomfort today?

What was my automatic reaction?
Was there a brief moment where I could have paused before reacting?

5. Letting Go

What am I holding on to that I no longer need?

A belief? A worry? An expectation?
Can I visualize gently setting it down, even for a moment?

6. Responding Instead of Reacting

Was there a moment today when I reacted automatically?

How could I pause next time to respond more mindfully?

7. Moments of Gratitude or Peace

Did I notice a small moment of calm, gratitude, or beauty today?

What was it? What did it feel like in my body and mind?

Mindfulness Journaling Practice Tips:

Write slowly and intentionally, pausing between questions.
Use breath awareness before and after journaling (e.g., 3 deep mindful breaths).
Practice non-striving — you’re not trying to “fix” anything.
End with gratitude, even if it’s simply: “I took time to care for myself by writing today.”

Shervan K Shahhian