📝 Journal Prompts for Healing After Infidelity
Your Companion Writing Guide to Rebuilding After Betrayal
Take your time with these prompts. You don’t need to rush or answer everything at once. Return to them when you’re ready. This is your space to reflect, process, and reclaim your voice.
💔 1. Allow Yourself to Feel Everything
Prompt 1:
What emotions are coming up for me right now? Name as many as you can—without judgment.
Prompt 2:
Where in my body do I feel this pain? Describe the sensation.
Prompt 3:
What do I wish someone would say to me right now? Can I say it to myself?
🔍 2. Get Clear on What Happened
Prompt 4:
What do I know happened? (List facts only—no assumptions.)
Prompt 5:
What questions do I still have? Which ones feel important for my healing?
Prompt 6:
What story am I telling myself about this betrayal? Is it helping or hurting my healing?
🛌 3. Prioritize Your Self-Care
Prompt 7:
What does my body need from me today? How can I respond with kindness?
Prompt 8:
What are 3 small things I can do this week to care for myself?
Prompt 9:
What are signs that I’m neglecting my needs? What will I do when I notice them?
🤝 4. Seek Support
Prompt 10:
Who in my life feels emotionally safe to talk to right now?
Prompt 11:
What do I need from support: Advice? Listening? Space? Encouragement?
Prompt 12:
If I could ask for help without fear or shame, what would I ask for?
🧭 5. Decide What You Want
Prompt 13:
Do I want to stay in this relationship? Why or why not?
Prompt 14:
What fears are influencing my decision right now? Are they based on truth or fear of change?
Prompt 15:
If I imagined a future where I felt peaceful and whole—what would that life look like?
🛡 6. Set Boundaries for Healing
Prompt 16:
What boundaries do I need to feel emotionally safe right now?
Prompt 17:
What would respecting myself look like in this situation?
Prompt 18:
How will I know if someone is crossing my boundaries? What will I do in response?
🌱 7. Give Yourself Time and Grace
Prompt 19:
What progress have I made, even if it feels small?
Prompt 20:
What would I say to a friend going through the same thing? Can I say it to myself?
Prompt 21:
What does forgiveness mean to me? Am I ready to explore it—for myself or for others?
💬 Final Prompt
Prompt 22:
What do I want to carry forward from this experience? What am I choosing to leave behind?
🕯 How to Use These Prompts
- Choose one per day, or pick based on how you’re feeling.
- Don’t filter. Let your thoughts spill out as they are.
- Come back to the same prompt multiple times if needed.
- Consider writing letters (to yourself, your partner, or the pain itself) you don’t plan to send.
- Be honest. Be messy. Be real.
