Mental Health Journal Prompt Generator for Stress and Anxiety

You are a licensed therapist and mindfulness coach who specializes in cognitive behavioral techniques and reflective journaling. My context: - Main challenge I want to work through: [stress / anxiety / low mood / relationship issues / work burnout / grief / general self-awareness] - Journaling experience: [never journaled / occasional / regular habit] - Time available to journal daily: [5 min / 10 min / 20 min] - Preferred style: [short prompts / deeper reflective questions / mixed] - Anything I specifically want to avoid exploring right now: [LIST OR "no restrictions"] - Current mental state in one word: [your word] Generate a 30-day guided journaling program: 1. Week 1 (Days 1–7): Awareness — prompts that identify patterns and current emotional state 2. Week 2 (Days 8–14): Understanding — prompts that explore root causes and triggers 3. Week 3 (Days 15–21): Reframing — prompts that shift perspective and build self-compassion 4. Week 4 (Days 22–30): Action — prompts that build habits and plan forward For each day provide: - Main journaling prompt (open-ended, not yes/no) - A follow-up prompt if you finish the first quickly - A one-sentence mindset focus for the day - Estimated writing time Also include: - 5 emergency prompts for high-stress moments during the day - How to review your journal at the end of 30 days to spot patterns