How to Use Writing to Heal and Become the Hero of Your Own Story
Trauma leaves a mark on us–not just emotionally, but physically too. It alters our brain and it lives within the cells of our bodies. When we’ve experienced trauma, we can have the tendency to suppress related emotions to avoid becoming overwhelmed. However, in order to heal from trauma, we cannot avoid or suppress our feelings. Journaling can be an excellent way to help us release negativity from the mind and body, helping guide you down a path of healing and overall greater sense of well-being.
The Benefits of Journaling to Explore and Work Through Trauma
Journaling provides us an outlet to release and explore our feelings, gives us the opportunity to recognize patterns and triggers, and can provide a cathartic experience. Repressing and suppressing emotions can lead to more harm, often resulting in anxiety disorders, depression, or other illnesses, such as chronic pain and heart disease.
Trauma can also lead to poor concentration and difficulty focusing. Organizing your thoughts in a journal allows you to regain clarity and helps combat cognitive dysfunction associated with trauma. With this clarity, you can create a new narrative for your life where you are the hero of your own story.
Here are just a few of the benefits journaling about your trauma can bring:
- It offers access to your inner world of feelings.
- It provides a safe, judgment-free place to express your feelings.
- It helps to decrease anxiety by putting your scattered thoughts and emotions in one visible place.
- It helps increase resilience, empowerment, and psychological well-being as you reflect on your strengths.
Steps to Effective Journaling for Healing from Trauma
Here are some tips and steps to help your journaling for healing be more effective.
1 | Use a medium that speaks to you.
Purchase or use a medium that speaks to you; this will make journaling feel more inviting. Perhaps you want a simple spiral bound notebook and pen. Maybe you like colorful gel pens, or you could try inkwell pens. Whatever medium you choose, just know that the act of physically moving your hand across the paper can help in releasing distressing memories and thoughts into a confined, safe space. You might also find it handy to keep a smaller notepad to jot down feelings in the moment during your day to return to later in your main journal.
2 | Create a sacred space for writing.
When you write, choose a space where you feel safe, comfortable, and nourished. Perhaps this is your bed or a window seat where there are plenty of cozy pillows and blankets. Whatever space you choose, make it sacred to YOU. Making the act of journaling a ritual can help in this, so light a candle, play soft music, or bring a cup of tea with you.
3 | Start with free-form writing.
Write continuously. Don’t stop to edit, re-read, or change anything. Free form writing allows you to express yourself uncensored, and this is what can really help you examine your feelings, thoughts, and triggers. Having a list of journal prompts handy for days when you feel stuck can ease anxiety over journaling.
4 | Refrain from self-blame or self-criticism.
It’s important to remember that journaling is about giving voice to your innermost thoughts and emotions. Writing is a tool for well-being, not for being critical of yourself. So refrain from self-blame and self-criticism.
5 | Think and reflect.
Journaling about trauma has no rules. Perhaps you simply feel like writing about your life, and that is okay. However, don’t fall into the pattern of distracting yourself from your pain and suppressing emotions.
When feeling emotionally numb or disconnected from yourself, try picturing an image of yourself in the past to help connect with past experiences. This can help you access suppressed emotions. Another helpful practice for journaling about trauma is practicing gratitude. Ending your day by writing down three things you appreciate can help you feel a sense of hope, keeping you from becoming mired in victimhood.
A Few Journaling Prompts to Get You Started
- What has been the greatest obstacle in my life?
- What do I need to say goodbye to?
- What have I been caring about for too long?
- What shame do I carry in my body and soul?
- What keeps me stuck and unable to move forward?
- What gift has come with my greatest wound?
- When you blame yourself, when do these thoughts occur?
- If you had to create mantras for your past, present, and future at this moment, what would they be?
- What are sources of constancy in my life I am able to rely on?
- What would I say to my past self?
- How do you define resiliency?
Final Thoughts
Journaling can be an amazing tool to help us work through past traumas and move toward healing. Make the act of journaling something enjoyable by using a medium you love and turning it into a sacred moment. Don’t shy away from emotions and allow yourself to write uncensored so you can fully explore your pain and trauma. With time, you will be able to reflect and create a new narrative for your life where you are the hero of your own story.
