Journaling Prompts for Kids Who Have Big Feelings but Don’t Know How to Express Them
Welcome to the journaling corner of this blog! I am a huge fan of writing in general, specifically journaling, especially for children, preteens and teens with big feelings.
Journaling has truly never failed me or my clients. While it may take some getting used to, dedicating just a few minutes a day to writing can make a huge difference in how kids approach tough situations, cope with anxiety, and understand their own thoughts. I often encourage my clients to put pen to paper, but journaling doesn’t have to look one way. The notes app on the phone, a quick voice memo, or even sketching can count.
When I work with big feelers, I often find that journaling can be even more helpful. Some kids seem to feel everything deeply. They notice when a friend is upset, worry about things other kids brush off, or have reactions that feel much bigger than the situation around them. These kids aren't "too sensitive." They're often what I lovingly call big feelers.
The challenge is that having big feelings doesn't automatically mean having the words to explain them. Many kids know they're upset, frustrated, worried, embarrassed, disappointed, or overwhelmed, but they struggle to communicate exactly what's going on. Instead, those feelings may come out as tears, irritability, shutdowns, or emotional outbursts that seem to appear out of nowhere.
Journaling can help bridge that gap because it has no rules.
If your child has big feelings but struggles to talk about them, these prompts can help them build emotional awareness, practice self-expression, and better understand themselves.
I've put together journal prompts specifically for kids who feel deeply but don't always know how to put those feelings into words. Feel free to use these as-is, adapt them, or even turn them into drawing activities.
Journaling Prompts for Kids Who Have Big Feelings but Don’t Know How to Express Them:
When do I feel most like myself?
What sounds fun right now? What sounds not fun?
How can Mommy/Daddy/caregiver support me right now?
What does “happy” look like?
What does “sad” look like? (Insert any feeling here)
What is one thing I want to remember the next time I have a hard day?
If my feelings were colors today, what colors would they be and why?
How do I like to share my feelings?
What TV character do I relate to the most and why?
What do I wish grown-ups understood about kids?
A Note for Parents:
If your child has big emotions, cries easily, worries often, gets frustrated quickly, or seems deeply affected by everyday experiences, you're not imagining it, and you're certainly not alone.
Some children simply experience the world more intensely than others. While this can be challenging at times, it can also be one of their greatest strengths. Many deeply feeling kids grow into compassionate, thoughtful, empathetic adults.
Journaling can be a simple but powerful tool for helping children understand their emotions and build confidence in expressing themselves. There's no perfect way to do it. A few sentences, a drawing, or even a list of words can be enough. What matters most is creating a safe, low-pressure space for self-expression.
I often encourage parents to use journal prompts as conversation starters, too. Sometimes children find it easier to write something down before they feel ready to talk about it.
But if you're looking for more support, I am here to help.
I work with kids and teens who experience anxiety, big emotions, perfectionism, overthinking, and emotional overwhelm. Together, we help them better understand their feelings, build coping skills, and feel more confident navigating everyday life.
Want more support like this?
If your child struggles with anxiety, emotional overwhelm, or expressing their feelings, I created a free resource to help.
Download my free anxiety guide for kids here
Simple tools to help kids manage big feelings, calm their thoughts, and feel more in control.
If this post felt familiar, therapy can be a supportive next step — even if you’re unsure whether it’s “serious enough.”
You can reach out to me here.
After you contact me, I’ll email you back with next steps and we’ll figure out together if it feels like the right fit.
You can also learn more about therapy here:
• Therapy for kids
• Therapy for teens
