The effects of trauma live within the cells of our bodies. We often suppress related emotions when we experience one or more traumas to avoid becoming overwhelmed. By writing about trauma, you can release this negativity from your body and mind, enhancing your well-being.
Journaling: What Is It?
Journaling involves jotting down your thoughts and feelings about a particular event, series of events, or interaction. For those with post-traumatic stress disorder (PTSD) or complex trauma, journaling is a perfect practice as it allows them to process emotions without inhibition or fear of judgment. A place where survivors can express themselves is often unsayable when they write.
Journaling for PTSD Has Many Benefits
Writing about trauma has numerous benefits. Repressing and suppressing emotions can lead to anxiety disorders, depression, or other illnesses. Writing releases trauma trapped within the body, reducing overwhelm and fostering a sense of vitality through cathartic release. When you organize your thoughts in a journal, you can regain clarity and combat cognitive dysfunction associated with trauma. Trauma can often mimic attention deficit hyperactivity disorder (ADHD) symptoms, such as poor concentration or difficulty focusing. As a result, you can create a new narrative for your own life.
Journaling about trauma can have the following benefits:
- Provides access to your inner world of emotions.
- Offers a safe, judgment-free environment for expressing feelings without fear of criticism.
- Reduces anxiety by putting scattered thoughts and emotions in one place.
- Increases resilience, empowerment, and psychological well-being by reflecting on your strengths throughout your journey.
Steps for Trauma Journaling
When you write about trauma, your journal becomes a sacred space for your innermost thoughts. The act of moving your hand across the paper helps release distressing memories and emotions that stay stuck in the body.
Journaling about trauma can be done in seven steps:
- Step One: Create a Sacred Writing Space
The place where you write should make you feel safe, comfortable, and nourished. Create a sacred space in your bed, surrounded by cozy pillows and blankets. No matter where you choose, make it sacred to you. Prepare a candle, herbal tea, and tissues in case your writing triggers tears.
- Step Two: Start with Free-Form Writing
Keep a list of journal prompts handy for those days when you feel stuck. Free-form writing is best, as it allows you to express yourself uncensored.
- Step Three: Avoid Self-Blame or Self-Criticism
Writing is a tool for your well-being, not for self-criticism. If your journal feels too large or bulky, keep a smaller notebook handy to jot down thoughts throughout the day and expand upon them later.
- Step Four: Think and Reflect
It’s okay to write about your life when writing about trauma. However, avoid distracting yourself from your pain and suppressing your emotions. When feeling emotionally numb, visualize yourself as a child or reflect on an old photo. This can help you connect with past experiences and access suppressed emotions. Writing three things you appreciate at the end of your day can provide hope and prevent you from becoming mired in victimhood.
To get you started, here are some trauma journaling prompts:
- What is my greatest wound?
- What has been my greatest obstacle in life?
- Is there anything I need to say goodbye to?
- What have I been carrying for too long?
- In my body and soul, what shame do I carry?
- Is there anything that keeps me stuck and prevents me from moving forward?
- With my greatest wound, what gift have I received?
- Step Five: Create and Prioritize a Time for Journaling
Start your day by journaling for 30 minutes. Emptying your mind of scattered thoughts and emotions allows you to start each day with a clean slate. Give yourself ample time to write. Devoting full attention to a sacred space enables you to express yourself more authentically than when rushed. You can also journal before bed to process emotions from the day.
- Step 6: Review What You Wrote
Revisiting your journal entries is a crucial part of your healing process. It can be difficult to break the habit of suppressing emotions, but reviewing what you’ve written helps keep you present with your feelings while allowing them to exist in a safe environment. It’s also a good way to see how far you’ve come.
- Step 7: Develop a Plan for Managing Distressing Thoughts and Feelings
Writing about traumatic experiences will bring up painful emotions. Let yourself cry, punch a pillow, or scream if it feels right. These responses are normal, so allow yourself to experience everything. Seek support from a friend, family member, or beloved pet for comfort. If overwhelmed, slow, deep breathing can help calm your nervous system.
Seeing the Positive in Everything
At some point in our lives, we all suffer. Writing about our pain can provide a sense of safety, strength, and resilience. After processing your trauma, you may begin to reflect on what it has taught you. Are you intuitive and good at providing solace to others? Can you remain calm when others are agitated? Asking yourself these questions will help facilitate post-traumatic growth.
Professional Help When You Need It
While journaling can assist in processing emotions related to trauma, it should not be seen as a replacement for therapy. Trauma often arises from relationships with others, such as parents, caregivers, or significant others. The therapeutic relationship holds significant potential for healing. In fact, the primary determinant of successful treatment is the bond between client and therapist. Trusting that you have someone who will support and accept you without judgment is crucial in recovering from any traumatic experience.
