You’ve probably heard a lot about the benefits of journaling for trauma healing. Journaling is a widely used and effectively strategy for practice mindfulness and moving forward into the next draft of life. But you may not know how to get started. Should you just free-write? Are there prompts that are more effective than others or less effective? Is there anything you should not write about?
Many trauma survivors find it beneficial to employ free writing. This technique allows you to get your thoughts onto paper without judging them or considering the direction in which they enter or flow. This allows you to connect with who you are in the present moment and understand more fully where you want to go and where there’s room to grow. There’s always room to learn and grow, after all.
Free writing is a great way to practice acceptance and commitment therapy. Allow your thoughts to flow whichever way they do. Then go back, read through them, and set goals for yourself in your healing journey based on what you’ve written.
There are also a multitude of prompts that can be effective if you’re at a loss regarding where to start. There really isn’t anything you should avoid writing about. However, if in the course of journaling you experience a trigger, you may want to shift gears. You can always circle back to the topic later, when you’re further along in your healing journey.
If you’re looking for a particular topic, here are some writing prompts to help you along the way:
- Who am I right now?
- Three goals I intend to set in motion right now are…
- Why do I feel (insert any emotion) in the present moment?
- How can I realign my thoughts to be more present-centered?
- What do I love about myself?
- What about myself am I determined to work on?
- Today, I am grateful for…
- Ways in which I will express gratitude for today’s gifts.
- What makes me smile?
- My self-care routine consists of…