Breakups can be difficult, especially if you’re parting ways on bad terms. Journaling is always a great idea for getting outside of your head and into your deeper, lingering feelings. This is especially true after experiencing heartbreak. Recovering and getting used to being alone again is easier when you’re self-aware and regulated. Try these 33 journal prompts for a bad break-up to help lessen the emotional weight of the split.
Releasing Your Emotions
Putting words on paper is always affirming. Giving yourself the validation and permission to express your emotions is important. Writing is also an opportunity to see what undetected thoughts exist, what feelings of reluctance arise as you confess to the page, and what feels like a revelation as you allow pen and paper to act as your mirror.
That being said, journaling is half the work. Conversations in other safe spaces beyond the page could be just as useful, such as conversations with a therapist, close friends, and family. Voice notes can also act as audio journals. Avoiding downward spirals and negative thought patterns after a bad break-up takes some work. Use these journal prompts to help you focus on your relationship with yourself and your peace.
33 Journal Prompts For a Bad Breakup
1. What have you learned about yourself from this relationship?
2. What have you learned or observed about your relationship needs?
3. How have your relationship needs changed since leaving the relationship?
4. What are you most grateful for about the relationship?
5. What hurt most about the relationship?
6. After the breakup, who was the first person you spoke with? What made you reach out to them?
7. What words of kindness do you offer yourself right now?
8. Now that you’re single, what are you looking forward to?
9. In what ways, if any, do you feel you abandoned yourself in the relationship?
10. What can you do to reconnect with yourself?
11. Do you feel that you said everything you wanted to say to your ex during the breakup?
12. Do you feel that there are any emotional blockages preventing you from being vulnerable about the breakup?
13. What acts of self-care are you practicing right now?
14. How can you mentally support yourself while moving on?
15. How can you emotionally support yourself while moving on?
16. How can you physically support yourself while moving on?
17. How can you spiritually support yourself while moving on?
18. How does this breakup differ or reflect previous breakups?
19. Would you do anything differently during the relationship?
20. What are your primary love languages?
21. Are you fluent in loving yourself in your love language(s)? How easy or difficult is it for you?
22. Did your ex know how to love you in your love language(s)?
23. What affirmations would make you feel centered right now?
24. Suppose you and your ex were to get back together, how would that make you feel?
25. Write about your perfect day
26. What is one thing that you really want to do but neglected because of your relationship?
27. What other relationships do you feel called to strengthen?
28. How do you feel about talking about the breakup in this moment?
29. Prepare some phrases to maintain boundaries about how and when you want to talk about the split/relationship
30. In what ways do you need to work on yourself?
31. Write a letter for yourself on tough days
32. Write about how you envision a healed and/or thriving version of yourself living life
33. Where do you feel your most confident? How can you access that place?
Now that you’ve spent time writing to yourself and releasing to the page, how do you feel? Self-reflection may help you on your journey to recovery and will lighten your emotional load. Consider that a huge win and return to it as often as you need to.