When I began doing research to write this article, truthfully it got me thinking that I really need to share my own story with journaling.
I think I was 10 years old (1974) when I was in the Hallmark gift shop that was a short walking distance from my Texas home when I fell in love with a beautifully bound diary book.
My mother later bought it for me in exchange for some help with household things. It was the first of many blank books and spiral notebooks I would fill up with my life, my trauma, my hurt and anger. Those books were a documentation that I was here, that I was terrorized by my own father and my process of becoming a troubled woman, an unhappy wife and a traumatized mother. Later, a divorced woman. I poured my heart and my truths into those journals. No one else could listen the way my journals listened and helped me process everything.
My spirit guides led me to that beautiful book in the Hallmark shop, knowing I needed something, some kind of tool to anchor me, to give me a life raft to keep me from drowning in the trauma I was stuck in.
After my divorce, I left a plastic storage box with all my journals from roughly the past 35 years of my life with a trusted friend. Long story short, the friend has passed away and my box has disappeared. I grieve over the loss of my books but I must remember I have not lost all the gifts that writing gave me. Writing out my emotions and experiences and the free expression of myself, processing and clarity, nothing can take that away. Sometimes, while I was writing I went into a bit of a trance and could hear an inner voice giving me a new perspective and calming my spirit. Sadly, the actual documentation of my experience is gone, but the tremendous gift I gained from the experience will forever be a part of me.
Trauma has the power to shape our lives in profound ways, leaving emotional scars that can be challenging to overcome.
While the journey to healing is unique for each individual, one therapeutic tool that has shown remarkable promise in aiding recovery is journaling and gratitude journaling. Journaling provides a safe space for self-expression, reflection, and self-discovery. In this comprehensive guide we'll explore how journaling can be a powerful ally on your path to recovering from trauma.
Journaling and Gratitude for Trauma Recovery
Through writing, we create a tapestry of understanding that helps us gradually reconcile with the aftermath of trauma.
On the path to recovering from trauma, journaling and gratitude is a potential tool to guide us through the vulnerable landscape of emotions and experiences. By expressing ourselves through journaling our emotions find a voice beyond our thoughts. Putting these emotions into words initiates a release and regulation process. It shows our strength in facing the nature of our feelings.
As we put pen to paper, patterns begin to emerge – patterns that offer insight into triggers and recurring themes. This mindful exploration allows us to analyze what contributes to our distress and gain an understanding. It also opens up possibilities for developing coping strategies. Within the pages of our journal lies an avenue for self-reflection. By documenting both progress and setbacks we bear witness to our journey of resilience and growth. This record becomes a testament to our ability to heal during challenging moments.
It's important to approach this practice with self-compassion, acknowledging that revisiting experiences can bring discomfort. Gratitude journaling becomes a guiding light gently illuminating the path as you navigate through your emotions. Therefore, now, let's take a closer look at the reasons why we journal, journaling techniques, and how to get started. Then we will look into the reasons why journaling with pen and paper and gratitude journaling is beneficial to mental health and the journey of trauma healing.
1. Benefits of Journaling
Journaling goes beyond mere pen and paper; it becomes a trusted confidant, a refuge of self-awareness, and a catalyst for healing.
Studies have demonstrated its positive impact on mental health, helping individuals manage stress, anxiety, and depression.
Engaging in regular journaling unlocks a range of benefits:
Emotional Release: Journaling serves as an emotional outlet, allowing you to express feelings that may be difficult to articulate otherwise.
Self-Reflection: Writing about your experiences encourages introspection, enabling you to gain deeper insights into your thoughts and emotions.
Trauma Processing: Through journaling, you can gradually process traumatic memories, helping you make sense of your experiences and regain a sense of control.
Stress Reduction: The act of writing can reduce cortisol levels, promoting relaxation and easing the body's stress response.
Empowerment: Documenting your journey fosters a sense of agency, reminding you of your resilience and progress.
2. Techniques for Effective Journaling
To harness the full potential of journaling for trauma recovery, it's essential to employ effective techniques.
Here are some methods to consider:
Starting a Journal: Begin by establishing a dedicated journaling routine. Find a quiet, comfortable space where you can write without distractions.
Journaling Prompts: Utilize daily journaling prompts to explore your emotions and experiences. These prompts encourage you to delve deeper into your thoughts, facilitating healing and self-discovery.
Journaling Methods: Experiment with different journaling methods, such as stream-of-consciousness writing, free association, or guided prompts. These approaches can help you uncover hidden emotions and insights.
Trauma-Focused Writing: Gently explore traumatic memories through writing. Gradually, this process can help you confront and process difficult emotions, promoting healing.
Doodling: Sometimes words don't exactly convey what is on your heart, in your mind or holding onto your spirit. Invest in colored pens and pencils or even stickers found in a crafting supply store. Create art that expresses what you can't say in words.
Poetry Writing: writing poetry has been used as an effective form of expressing deep emotions and experiences throughout the ages.
3. Getting Started with Journaling for Trauma Recovery
Embracing journaling as a method of trauma recovery can lead to profound insights and facilitate significant progress towards healing.
Journaling is a deeply effective method for navigating the path of trauma recovery. Create a secure and quiet space for this process. Choose a journal format that suits you best. Purchase your blank book in any size or type that best suits your needs. Look for one without lines if you plan to doodle or write in free form. As you write, give yourself the freedom to express your genuine thoughts and emotions openly, without any judgment.
Within your journal, take the time to delve into your emotions and identify triggers related to your trauma. Reflect on your feelings during specific events, as well as how those emotions resonate with you today. Practicing mindfulness during journaling can help you connect with the present moment and your immediate emotional state. Through storytelling, recount the details of your traumatic experience, exploring its impact on you as well as your story of where you see your future.
This narrative approach can aid in making sense of your feelings and experiences.
Challenge any negative beliefs that may have arisen from the trauma by actively writing down evidence that contradicts them. This can aid in fostering new, more positive perspectives. As you conclude each entry, focus on gratitude by jotting down things you are thankful for or positive aspects of your life. This simple practice helps redirect your focus away from the trauma and toward a more balanced outlook.
Periodically revisiting past journal entries can offer valuable insights into your progress, shifts in your thoughts and emotions, and emerging patterns. This reflection allows you to appreciate the strides you've taken on your healing journey.
Here are a few steps to help you get started:
Choose Your Journal: Select a journal that resonates with you. Whether it's a beautifully bound blank book or a spiral notebook, your journal should feel like a safe space for self-expression.
Set Intentions: Before you begin, set clear intentions for your journaling practice. Focus on healing, self-compassion, and visions for your future.
Create a Routine: Dedicate a specific time each day to journaling or anytime you feel heavy emotions, need to reflect on an experience, or just have thoughts and ideas you want to get down on paper.
Select Journaling Prompts: Incorporate trauma-focused journaling prompts into your writing routine. These prompts can guide you as you explore your feelings, experiences, and triggers. Begin with, "I feel ______." Just fill in the blank then write any thoughts that come to you after that.
Embrace Self-Care: Be gentle with yourself throughout the process. If writing about certain experiences becomes overwhelming, take breaks and practice self-care.
4. Journaling's Impact on Mental Health and Well-Being
The profound connection between journaling and mental health cannot be understated.
Research indicates that consistent journaling can lead to improved emotional regulation, increased self-esteem, and a greater sense of well-being.
As you embark on your journaling journey, you may find that:
Self-Awareness Blossoms: Journaling encourages self-awareness, enabling you to recognize patterns, triggers, and emotional responses linked to your trauma.
Emotional Processing: Through writing, you can begin to process and release difficult emotions associated with your trauma. This can lead to a sense of emotional relief and catharsis.
Mindful Healing: Engaging in mindful journaling fosters present-moment awareness, allowing you to connect with your emotions and experiences as they arise.
Positive Affirmation: Incorporate positive affirmations and gratitude journaling into your practice. This can shift your focus towards the present and cultivate a sense of hope.
Gratitude: maintaining a gratitude journal can be instrumental in fostering healing and growth after experiencing trauma.
5. Why Pen and Paper is the Only Way to Journal
Writing with pen and paper engages the brain in a distinct and intricate manner that differs from using electronic devices.
Journaling by hand is a neurological activity that contributes to a deeper cognitive and emotional experience. Here's a closer look at what happens in the brain when you write with pen and paper, and how it contrasts with electronic device use:
Cognitive Engagement: Writing by hand demands more cognitive effort than typing. The brain is actively involved in translating your thoughts into legible handwriting, involving areas associated with language processing, memory retrieval, and higher-order thinking.
Neural Pathways Formation: The intricate hand-eye coordination involved in handwriting contributes to the formation of unique neural pathways. This process strengthens connections between different brain regions and cognitive processing related to the content being written.
Sensory Stimulation: The tactile sensation of pen against paper provides sensory stimulation that involves the somatosensory cortex, reinforcing the connection between your thoughts and physical actions.
Creativity and Problem-Solving: Handwriting encourages divergent thinking and creativity. The more deliberate pace of writing allows your brain to explore ideas and connections more deeply, fostering creative problem-solving and insights.
Emotional Processing: Writing by hand often involves a more personal and emotional connection to the content. The brain's limbic system, responsible for emotions, is intricately intertwined with the motor and sensory processes of handwriting, allowing for a more profound emotional expression.
Focus and Mindfulness: The slower pace of writing by hand encourages a heightened state of focus and mindfulness. This deliberate engagement helps filter out distractions and facilitates a more immersive and present experience, which can be conducive to introspection and self-expression.
In essence, writing with pen and paper triggers a complex interplay of cognitive, sensory, motor, and emotional processes within the brain.
This holistic engagement fosters a deeper and more multifaceted connection to the content being written, contributing to a more authentic, thoughtful, and memorable journaling experience compared to typing on electronic devices.
6. Gratitude Journaling in Trauma Healing
Gratitude is a transformative emotion that plays an important role in the journey of healing from trauma.
This emotion acts as a guiding light during dark times, providing a pathway towards healing, strength, and emotional wellness. Recognizing the value of gratitude and keeping a journal to document moments of gratitude can be immensely helpful in fostering healing and personal development after going through traumatic experiences.
The Importance of Gratitude in Healing from Trauma:
Gratitude healing serves as a beacon of light during your journey towards recovery from trauma.
Your gratitude journal is a place where you can distill the essence of gratitude into written form.
The process begins by selecting a blank book or notebook that resonates with you. This choice becomes the vessel for your reflections, a space where the art of gratitude unfolds. Dedicate a few minutes daily to this practice, weaving it into your routine. These moments serve as a sanctuary, inviting you to pause and acknowledge the blessings that grace your life.
Within the pages of your journal, capture three to five instances each day that elicit gratitude. They need not be grand gestures because it is often the small, seemingly mundane moments that hold the greatest power. As you record these moments, infuse them with specificity. Delve into the nuances of why they hold meaning, allowing the details to paint a vivid picture.
Other points to consider:
Shift in Perspective: Trauma can create a lens through which we perceive the world as negative and threatening. Gratitude offers a counterbalance by encouraging us to focus on the positive aspects of our lives, helping shift our perspective from pain and loss to resilience and appreciation.
Emotional Regulation: Practicing gratitude can regulate intense emotions associated with trauma. By acknowledging the blessings and sources of support in our lives, we gain tools to manage overwhelming feelings and create emotional equilibrium.
Neurological Impact: Gratitude triggers the release of neurotransmitters like dopamine and serotonin, which are linked to feelings of pleasure and well-being. This chemical response can counteract the effects of stress hormones often prevalent in the aftermath of trauma.
Strengthened Resilience: Cultivating gratitude strengthens our resilience by reminding us of our inner strength and capacity to find joy even in challenging circumstances. It fosters a sense of empowerment and resourcefulness that bolsters our ability to overcome adversity.
How to Keep a Gratitude Journal:
Select a journal or notebook that resonates with you. Write down three to five things you are grateful for each day. These can range from small everyday pleasures to meaningful moments. Provide details about why you're grateful for each entry. Specificity amplifies the emotional impact and reinforces the positive experiences.
Why Keep a Gratitude Journal:
Emotional Regulation: A gratitude journal provides an outlet to process and regulate emotions. By focusing on positive experiences, you counterbalance negative emotions and promote emotional balance.
Mindfulness and Presence: Engaging in gratitude journaling cultivates mindfulness, grounding you in the present moment and reducing rumination about the past trauma.
Neural Rewiring: Regularly practicing gratitude rewires neural pathways, gradually shifting your thought patterns away from trauma-related triggers.
Positive Reinforcement: Documenting blessings and progress reinforces the idea that healing is possible. This positive reinforcement fuels motivation and the belief in your ability to overcome adversity.
Personal Growth: As you review past entries, you'll witness your growth, resilience, and capacity for gratitude. This realization contributes to a sense of achievement and healing.
Incorporating gratitude into your healing journey through a gratitude journal can be a powerful and transformative practice.
By acknowledging the positives in your life and fostering a sense of appreciation, you create a foundation for healing, resilience, and emotional well-being in the aftermath of trauma.
7. Journaling as a Personal Journey
Remember, journaling is a personal endeavor, and you should adapt these suggestions to best suit your individual needs and preferences. If the process ever becomes overwhelming, it is absolutely acceptable to take breaks and return to journaling when you feel ready. Your journal is a sacred space where you can explore your thoughts, emotions, and experiences at your own pace. As you navigate the path of trauma recovery, let your journal be a companion, offering solace and a means of self-discovery.
Journaling has the power to become a transformative tool in your healing journey from trauma.
By embracing the benefits of journaling, exploring techniques, focusing on gratitude, and incorporating writing focused on the trauma experience into your routine you can embark on a path of self-discovery, emotional release, and empowerment. Always remember that your journal is a reflection of your experiences and a testament, to your resilience. Within the pages of your journal, you can navigate the terrain of recovering from trauma and embrace the healing that comes with freely expressing yourself.
Ultimately journaling goes beyond putting pen to paper; it becomes a tool for self-discovery, empowerment, and catharsis. Through this practice, you create connections, between fragments of your experiences, and construct a narrative of healing, resilience and transformation.
While journaling can be a powerful tool, it is vital to recognize that seeking professional support is equally important. A trained therapist or counselor can provide expert guidance, validation, and additional strategies to aid in your healing process.
Do you need someone to talk to, someone to support and guide you in your healing journey? Set an appointment with Love today.
Here is a selection of books, journals, and kits that embrace the world of journaling, inviting you to explore the depths of self-expression and introspection.
All items listed below are affiliate links. All of your clicks and purchases go towards supporting our mission.
Each item holds the promise of igniting your inner journey and nurturing your emotional well-being:
The Artist's Way Morning Pages Journal by Julia Cameron: A companion to the renowned "Artist's Way," this journal encourages daily morning pages, fostering creativity and emotional release.
Start Where You Are: A Journal for Self-Exploration by Meera Lee Patel: Dive into self-discovery with prompts, quotes, and illustrations that invite you to reflect on your emotions and aspirations.
Let That Sht Go: A Journal for Leaving Your Bullsht Behind and Creating a Happy Life by Monica Sweeney: A candid and humorous journal that encourages you to release emotional baggage and make space for joy.
The Mindful Life Journal: Seven Minutes a Day for a Better, More Meaningful Life by Better Life Journals and Justin Adams; Embrace mindfulness with prompts, activities, and reflections to foster emotional balance and self-awareness.
Wreck This Journal: Now in Color by Keri Smith: A delightful and unconventional journal that encourages creative expression through playful prompts, encouraging you to let go of perfectionism.
The Year of You: 365 Journal Writing Prompts for Creative Self-Discovery by Hannah Braime: Immerse yourself in a year-long journey of self-exploration with thought-provoking prompts that encourage emotional depth.
Journal Sparks: Fire Up Your Creativity with Spontaneous Art, Wild Writing, and Inventive Thinking by Emily K. Neuburger: Unleash your creativity through art, writing, and innovative exercises that ignite your emotional expression.
365 Days of Journaling: Writing Prompts for Daily Journaling and Self-Reflection by Alex Gallner: Embark on a year-long adventure of self-reflection with daily prompts that nurture emotional growth.
The Gratitude Journal for Women: Find Happiness and Peace in 5 Minutes a Day by Katherine Furman: A nurturing journal tailored for women, encouraging a daily practice of gratitude to cultivate joy and inner peace.
Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude by Pretty Simple Press: Journey through a year of gratitude with weekly prompts, inspiring quotes, and spaces to reflect on the beauty in everyday moments.
Fuck It: A Guided Self-Love and Gratitude Journal for Women to Unfuck Your Life, Exhale the Bullshit, and Love Who You Are (Cute Self Care & Self Help Books) by Gentle Root Co
The Five Minute Gratitude Journal: Give Thanks, Practice Positivity, Find Joy by Sophia Godkin: This gratitude journal makes it easy and enjoyable to develop a daily practice through insightful prompts that only take a few minutes to complete.
You're Awesome: Coloring Book Of Inspirational Quotes To Boost Your Mood andConfidence For Women, Teens & Adults by Coco Wyo; beautifully designed coloring pages that combine the therapeutic benefits of coloring with inspiring quotes to help uplift your mood and encourage positive thinking.
Radical Gratitude: Discovering Joy Through Everyday Thankfulness by Ellen Vaughn: Explore the depths of gratitude as a transformative practice, uncovering how it can lead to a life of joy and fulfillment.
Other tools for fun and healing:
Gratitude Jar Gifts -Practice Gratitude Cards Kit This kit is a Great reminder to count your blessings every day in this crazy world. You will enjoying it everyday.
Dessie 60 Affirmation Cards with Thought Provoking Empowering Questions. Mindfulness Cards for Group and Self Therapy. Inspirational Self Care
20 Sided Gratitude Ball with Daily Gratitude Exercises and Gratitude Journal - Establish a 5 Minute Gratitude Habit to Fight Depression and Anxiety - Positivity, Self Care, Self Help, Be More Grateful
Success and Inspiration Jar, Positive and Motivated Quotes Jar, The quotes jar uses 31 different motivational sentences to convey a positive attitude every day. There will be a positive attitude that can inspire inspiration to solve problems and achieve success
Power Thought Cards: A 64 Card Deck by Louise Hay; World renowned author of Heal Your Life has created this deck which is ideal for journaling prompts.
Online Therapy Sites:
BetterHelp - An online therapy platform that offers professional counseling and support from licensed therapists. They provide a safe space to explore attachment-related concerns and develop strategies for growth and healing. Link
Talkspace - An online therapy platform that connects individuals with licensed therapists, offering a range of services, including attachment-focused therapy. Link
These books, journals, and kits stand as companions on your journey towards emotional exploration and self-discovery. Each one offers a unique avenue to delve into the rich landscape of your thoughts, emotions, and aspirations, inviting you to express, reflect, and nurture your inner world.
