Journal It
Get the mess out of your head before trying to make it sound wise. This is a journal, not your evidence for a TED talk.
This may help if you feel
Angry, Guilty, Overwhelmed, Resentful, Hurt
What you need:
Paper and a pen, a private note or the online journal.
Somewhere you can write without needing to perform.
No beautiful handwriting or coherent first draft required.
Get the mess out of your head before trying to make it sound wise. This is a journal, not your evidence for a TED talk.
The tiny version
Write one sentence: “Right now I feel ___ and I need ___.”
When to try it
Angry, Guilty, Overwhelmed, Resentful, Hurt.
Two to five minutes is enough to start.
What you need
Paper and a pen, a private note or the online journal.
Somewhere you can write without needing to perform.
What you need to hear
The version you write to understand yourself does not have to be the version you send to someone else.
Try this
Choose a place to write that feels private enough for you.
Start with: “What happened?” Then: “What am I feeling?” Then: “What do I need?”
If you are angry, write the version you would never fucking send. Keep it private and pause before contacting anyone.
Separate what you know happened from what you are assuming about it.
Afterwards
Stop if writing turns into the same painful replay without helping you understand anything.
Notice one useful point rather than rereading everything repeatedly.
Journal prompt
What is the one useful thing I can take from this, and what can I leave on the page?
Keep it comfortable
You can use paper instead of the online tool. If writing makes you more distressed, stop and choose a different support. This exercise does not require recounting traumatic experiences.
Open the online journal
Back to the Healing Toolbox
Stop if writing turns into the same painful replay without helping you understand anything.
