Navigating Transitions with Intention: Three Journal Prompts to Help with Transitions

Life is full of transitions, some big, some small. As a mom of three, a business owner, and a human who is no stranger to change, I know firsthand how overwhelming these seasons can be. Whether it’s starting a new job, adjusting to a different season of family life, navigating friendship changes, or even facing a new diagnosis, change often stirs a mix of excitement, grief, and uncertainty.

At its core, every transition asks us to let go of something familiar while stepping into something unknown. That can feel exciting, but it can also feel heavy. I have walked through many seasons of change myself, personally and professionally, and I know how disorienting it can be when life feels like it is shifting beneath your feet.

Why Journaling Helps During Times of Change

It might seem like journaling is just another thing to add to your long list of tasks, but research shows that expressive and reflective writing can provide real mental and physical benefits during challenging times (Baikie & Wilhelm, 2005; Frattaroli, 2006).

What makes journaling so helpful?

• It helps you process emotions. Writing down your thoughts and feelings creates space for stress and anxiety to soften (Baikie & Wilhelm, 2005; Reinhold et al., 2018).

• It supports both mental and physical health. Expressive writing has been linked to improved mood, immune function, and healthier coping skills (Frattaroli, 2006; Sayer et al., 2010).

• It builds self-awareness. Reflective writing helps us better understand ourselves and what we truly want in the next chapter of life (Stapleton et al., 2025).

• It is simple and sustainable. Even ten minutes of journaling a day can have meaningful benefits (Sayer et al., 2010).

Journal Prompts for Times of Transition

When everything feels uncertain, starting with a blank page can feel overwhelming. These prompts are designed to guide you through reflection and give you a starting point for your writing.

What am I leaving behind, and what am I welcoming?

Transitions involve both loss and opportunity. Take time to acknowledge what is ending, even if you’re excited about what’s ahead. Naming both grief and gratitude helps you honor where you’ve been while preparing for what’s next.

What feels uncertain right now and what remains certain?

Write out the things that feel unknown or scary. Then, make a list of what you do know to be steady in your life, your values, relationships, strengths, or routines. Focusing on what is constant can bring comfort and perspective.

If the next chapter unfolded as I hope, what would a typical day look like?

Picture a day that feels meaningful and aligned with your values. Writing about what you hope for helps you focus on what matters most as you move forward.

Welcome What Comes Next

Transitions are rarely neat or predictable. Some days you may feel confident and hopeful, while other days bring anxiety or doubt and that is part of being human.

Journaling isn’t about having the perfect answers. It’s about showing up for yourself, exploring what you feel, and creating space to make sense of your life as it shifts.

If you’re navigating a big transition and want additional support, our team at Well Mind Body would be honored to walk alongside you.

Thank you for being here,
Dr. E

References

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346.
Frattaroli, J. (2006). Experimental disclosure and its moderators: A meta-analysis. Psychological Bulletin, 132(6), 823–865.
Reinhold, M., Bürkner, P., & Hollon, S. (2018). Effects of expressive writing on depressive symptoms—A meta-analysis. Journal of Affective Disorders, 227, 240–249.
Sayer, N. A., et al. (2010). Randomized controlled trial of expressive writing for veterans. Journal of Traumatic Stress.
Stapleton, C. M., et al. (2025). Autobiographical writing and psychological well‑being. Life Writing.
Lin, K., Kawai‑Yue, J., & Sklar, A. (2025). Crafting a personal journaling practice: materials, context, community in analog journaling. arXiv.
Adams, K. (1993). The Way of the Journal: A journal therapy workbook for healing. Sidran Press.