Anger

Journaling Prompts for Mental Health: A Unique Approach

These journaling prompts for mental health use Freud’s id–ego–superego model of the human psyche to help you explore your inner world in a unique way. Use them to clarify work, relationship, health, and self‑esteem conflicts.

Declan Davey

14 Jul 2025 — 4 min read

First, a quick overview!

🧠 Why Use Freud’s Model for Journaling?

Freud’s model divides your mind into three parts:

Id: Primal instinct that wants pleasure and safety now, wants to avoid pain.
Superego: Holds moral, collective social ideals and feels shame or pride.
Ego: Attempts to balance the Id and Superego to be more rational and realistic.

By voicing each part's desires (either out loud or on paper), you can get a better sense of why you may feel stuck or conflicted about different situations.

📝 How to Journal with Id, Ego & Superego Voices

Keep things simple by writing in three mini‑sections or columns. Use prompts for each voice:

Id journal: “What does part of me want right now?”
Superego journal: “What does part of me say I ‘should’ or ‘must’ do?”
Ego reflection: “How can I balance both of these parts as best as possible?”

Each section helps you understand hidden tensions and inner rules (that we have often learned from social contexts, either within families or wider societal systems such as schools and workplaces).

To make this a daily practice, I suggest reflecting on 3-5 situations from that day or the day before.

As this becomes habit, you may find that you can observe the id-ego-superego voices in real-time as you go about your day rather than acting out unconsciously.

Examples of Mental Health Journaling Prompts for Work, Relationships & More

💼 Work Issue Example: Burnout or Task Overload

Id: I'm tired! My head hurts! I don't want to sit anymore!

Superego: You must stay seated and work another three hours, if you leave now you will lose your job!

Ego: Ok, I hear you both. How about we take a short break to walk around for five minutes and make a cup of tea, then return to our desk?

❤️ Relationship Issue: Feeling Frustrated

Id: I'm angry with him! He's not listening to me!

Superego: You must not show anger! What if you hurt his feelings and he leaves you!

Ego: Anger isn't bad necessarily. How about we process the anger on our own at the earliest opportunity, then talk about this with him later when we feel calmer?

🏥 Health Issue: Low Motivation

Id: I don't want to go running, it's boring and painful!

Superego: You should go for a run, you're getting fat! What will people think if you keep putting on weight?!

Ego: Well, most people probably don't care, to be honest. Shall we run tomorrow instead? Or, maybe we can exercise today but in a different way that's more enjoyable, like dancing to music in our bedroom?

💔 Self‑Esteem Issue: Harsh Self‑Judgment

Id: Nobody seems to care about me! I feel really sad about this.

Superego: You must make friends quickly! You're weird and a loner!

Ego: Hmm, I understand. Is it really true that nobody cares? We don't need to find a best friend next month, but could we try a social activity or group where we might meet more like-minded people?

✅ Why This Approach Works

Reveals conflicts: You acknowledge what each voice/part needs to tell you.
Balances pressure: The id and Superego's urgency are seen, not silenced.
Builds clarity: You observe and separate wants, ideals, and reality.

By doing this every day, you can come to understand your common sources of stress or discomfort better.

Highlighting these root causes of suffering will develop greater self-awareness, which is a vital first step.

⚙️ Action Plan: Daily Practice Tips

Set aside 10–15 minutes in a quiet space.
Date your entry and pick one issue (work, health, etc.).
Write three mini‑entries: one each for id, superego, ego.
Keep language simple. Let raw thoughts flow without editing.
Reflect briefly: Any surprises/truths uncovered? Any tension or relief?

🎯 Bonus Prompts for Insight

“What is my id wanting right now (comfort, avoidance, pleasure)?”
“What 'must/should' message is my superego giving me?”
“What does my ego realistically say: is there a good middle step?”
“What inner conflict shows up in my body or mood?”
“If my id, ego, superego spoke to a friend, what would each say?”

Freewriting can also help to tap into the unconscious. Just write (fast and messy is fine) and let thoughts stream through onto the page.

🧾 Additional Journaling Structure & Benefits

If you like, you can also add a brief reflection section:

“What did I learn?”
“What small step can help me now?”
“How might my ego act tomorrow?”

This reflective log shows growth over time. Aside from increased self-awareness and understand, you may also experience emotional release and develop more compassion for how hard your ego has to work to keep everything in check!

🧭 Quick Reference Table

Issue	Id Prompt	Superego Prompt	Ego Prompt
Work overload	What do I want now?	What should I do to look responsible?	How can I rest and still get work done?
Relationship conflict	What do I need emotionally?	What makes me a “good” partner?	How can I ask clearly and kindly?
Health stress	What do I feel in my body?	What must I do to stay well?	What is a small caring step today?
Low self‑esteem	What do I wish for myself?	What do I ‘should’ be or do?	What kind act confirms my value?

✅ Final Thoughts

Using Freud’s model of id, ego, and superego can be a real game-changer to assist you in untangling inner turmoils.

Journaling with these voices gives more perspective and, ultimately, balance. You build insight, relieve pressure, and learn practical ways to move forward one prompt at a time.

⚠️ When to Seek Support

If journaling brings up strong past memories or overwhelm, think about meeting with a therapist to help you process challenging emotions.

Written by Declan Davey - Health Writer & Psychotherapist