Category: Therapeutic Writing Prompts

Therapeutic Writing Prompts

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Journaling Therapeutic Writing Prompts

Exploring the Struggle to Articulate Inner Turmoil.

Inner Turmoil

As hard as it is to admit it, sometimes words fail. 

The inability to effectively communicate the depth of emotion we feel or truly recount what we have been through with its layers of complexity and multiple subplots can be disheartening. 

How do we speak of the death of a loved one, the journey of fighting cancer, or the pain of abuse? We find ourselves on an ineffable path, grappling with the challenge of expressing our inner turmoil. 

The Weight of what cannot be said: 

Unspoken experiences can  weigh upon our hearts and minds. It’s not that we lack the desire to talk (although at times, talking may be undesirable), but rather the challenge of  expressing the inner turmoil we face. Speaking about our struggles can sometimes heighten stress, anxiety, and a feeling of isolation. There is a fear of being misunderstood, particularly when we ourselves are unsure of how we feel. 

The Limitations of Language: 

Often what we have been through defies easy categorization in which words can encapsulate. The nuanced and intricate nature of our internal struggles hinder effective communication. Words prove to be too weak, shallow and inexact. 

For me, experiencing this conundrum (not having the words) was extremely perplexing. Words are boxes, with neat bows. Words are anchors and ladders and doors. Without them there is no way to organise my thoughts, no way to get from a to b, no way to release the myriad of things that crowd my mind. 

Consequently, I developed an intense thirst for them—an insatiable desire for poetry, analogy, and metaphor. I wanted to unearth a means of expressing the seemingly inexpressible.

Exploring Expression: 

Led by my inner turmoil I took up pen and paper like my life depended on it (because actually to me it felt  like it did.) Instead of trying to find the right words (because I came to the conclusion that it was in fact impossible) I settled for first noting down the story as I experienced it. I then played with different points of view. I asked myself, ‘how would someone who understood exactly what I experienced and how I felt about it tell the story?’

This practice allowed me to gather the intricate details—those seemingly insignificant wounds that intertwined with larger pains—that hindered my self-expression. Throughout several years, I filled numerous pages, slowly uncovering the sources of my anguish and uncovering the words that came closest to conveying my unique journey.

This practice, although sometimes disordered and chaotic, is called restorative writing or journal therapy. 

Embracing the Mystery and Complexity:

Despite finding therapeutic relief through journaling, there are certain facets of my distress that elude precise articulation, and they may continue to do so indefinitely. This

This is both a humbling and liberating realisation that enables me to accept the limitations of language, while simultaneously granting me the freedom to embrace the  indescribable nature of my experiences.

Mystery is often overlooked. However it  allows us to cultivate a humble recognition of our limited knowledge, and to remain open to the vast possibilities that lie beyond what we understand.  It is through embracing mystery that I am able to release myself from the unending quest of finding the right words.

If you can relate to the struggle of being unable to articulate inner turmoil, know you’re not alone. Acknowledging the weight of unspoken emotions and the limitations of language is a good place to start. 

After that, you may find it helpful to bravely pick up a pen and write your own story over and over until you feel some kind of release and an ability to embrace the mystery and complexity of what you are experiencing. 

For those who feel they may benefit from some assistance, a writing tool to help process pain and loss, you can grab ‘The Remains of Burning Therapeutic Journal’ here. It includes a series of reflective writing prompts to help readers navigate suffering. The prompts within firstly focus on expressing painful emotion (finding the words) and slowly nudge the reader towards new hope.

Well wishes to you my friend as you go where no one has gone before – into the depths of who you are.

Poetry Book
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heart and soul Journaling Therapeutic Writing Prompts

7 journal prompts to nurture your inner wild.

journal prompts
journal prompts

First, let me explain what I mean when I say ‘inner wild’. Simply, it’s that part of us that dares, that plays, that dreams and knows we were born to be free. Because life is life, our inner wild can fall by the wasteside and we can lose touch with what makes us feel alive. A ‘wilderness experience’ can wake  us up to how we have settled. We can see that just because life is good doesn’t necessarily mean we are free. 

In my life, I can look back on my late twenties and thirties and see that there were about 12 years that all looked the same. Every year, a carbon copy. You’ve heard of Groundhog Day; well, these were my Groundhog Years. Yes, I had small children at the time so there wasn’t much spontaneity going on. Lord knows when a child is in a routine so is a new mother. However, it was more than being a young mum that made these years tedious. I neglected myself; swapped my dreams for someone else’s expectations. It was only when I couldn’t fulfil those expectations that I saw how my inner wild had been tamed.

To experience the best of life, our inner wild must be nurtured. The following 7 journal prompts were created to call attention to your wild side and help you remember who you are.

journal prompts

When was the last time you felt really alive? What were you doing?

Here, try to write about an experience that wasn’t so ‘once in a lifetime’. For example that time you went rock climbing or jumped out of a plane. Look at your everyday life and identify what  things you incorporate in your week that make you feel like you’re being true to you. 

What did you do for fun as a child?

Most kids don’t ask for permission to be themselves. They move toward curiosities without a sense of self consciousness. Remembering how we played and exploring what brought us joy in childhood can re-wild us. 

Where do you want to explore?

Don’t be intimidated by the word explore. If you are like me, then the word conjures up images of fleets of sailing ships, or some overly courageous soul cave diving. To explore is simply to engage in a journey for purposes of discovery. It can be as close as your local second hand book store or as far as the ends of the earth.  Where you long to go tells a lot about who you are and what is important to you.

What thoughts and feelings arise when you read the words ‘adventure’, ‘possibility’, ‘discovery’?

If someone was to say, ‘let’s go on an adventure’, what kind of adventure do you hope they are talking about? What possibilities do you hope are available to you? What would be an absolute dream discovery? If you’re introverted, you’re probably content with a solitary adventure. Write into the above prompt with your personality and temperament in mind.

Write about your wild side. What makes you unique, daring and edgy?

You may be thinking that you don’t have an ‘edge’. Well, that’s simply untrue. Your edge is being you. Many people tell me that they would not be brave enough to write or speak in front of others. For me, it’s like taking a shower. No biggy. I don’t care if what I say or write is cringe. I don’t mind appearing a fool. This is my edge. You’ve got an ‘edge’ too.

What images come to mind when you think about the words, ‘wild new ways’? 

Maybe you see yourself navigating a new city, changing jobs, starting a family, leaving home, ending a relationship, starting a business, engaging in further education, or simply stopping, being still when you have been running all your life. Write about what you see and what is calling to you. 

The word ‘wild’ is often paired with the word ‘free’. Is there any part of your life in which you do not feel free?

Firstly, it’s important to know that freedom is an ‘inside thing’. Negative thoughts and emotions can act as anchors and hold us down. Write about the feelings and thoughts you wish to be free of and the feelings and thoughts that will replace them. To do this you will need to take a good look at the narratives you tell yourself. Using this prompt requires bravery. It is hard to look at truths. However, I suggest you don’t skip it because it can really benefit you.

For more monthly prompts like these subscribe to my newsletter.

Restorative writing
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Books Journaling Therapeutic Writing Prompts

A guided journal for navigating wild new ways.

guided journal

The process is becoming a little easier, which is not to say that it is easy.  This latest creation required a willingness to write with more vulnerability than I did in my previous books, but hey, ageing is for becoming more courageous right?

That’s what I think readers want – courageous writing. Poetry that isn’t protective or coercive. Language that breathes and beats its fist on your chest. Authentic writing, void of the highlight reel; because we all know there is no way to speak ‘nicely’ when your mid metamorphoses. 

Metamorphoses let’s talk about that word.  According to the word hippo app on my phone (one of my many writing tools) it can be defined as ‘a change of the form or nature of a thing or person into a completely different one.’ In my experience this process cannot take place on familiar territory. One needs a cocoon of sorts, somewhere away from the patterns of old. 

We may think that a cocoon is always a small, protected hide away. However, I have come to see that living through a wilderness experience is a kind of cocoon. Simply, it is a space where familiar ways don’t work and to survive you must surrender to your undoing. 

Nobody volunteers for such a task. The unravelling of life is something no one asks for. Change happens and sometimes we can’t help it. How do we unknow what has been made known to us? How do we unfeel, unsee, undo experience? Trying to do so would be to miss the point of being here. All we can do is surrender to the lesson and walk on.

Although surrender is the only way to endure the process, tools are handy. ‘Beyond the Safety of Trees’, is a tool. Use it like a spade. Through expressive writing, dig up what lies in your subconscious and explore how your wilderness experience is shaping you; even if you think you’ve walked through it. This guided journal contains 74 wilderness themed poems and 40 writing prompts to help readers navigate seasons of unexpected, and at times, unsettling change. Document your becoming, discover what lives deep in your heart and re-write your story. 

My wilderness came in the form of a story. A page was turned and I found that I had been killed off, written out of a narrative I was mistakenly told I belonged in. This made me question everything, including why I had spent most my life playing a part in my own life instead of holding the pen. Suddenly I could see, ‘Those who hold the pen hold the power’ and that is how I discovered that journaling isn’t just a way to offload negative emotion, but a life altering creative practice that requires us only to show up with honesty and embrace the process. 

And so, if you are found in an unfamiliar place, a desert of lost dreams, an ocean of grief, a hinterland of heartache, a city of uncertainties. It is my intention that the words and writing prompts in this book will bring a sense of empowerment and make you feel seen, understood, and celebrated. 

Guided journal
Guided journal
Dear Wild One, 
On the edge of a new beginning.
It’s time to undress.
For there is not place 
for high shoes and tall hats
where you are going.

You will need to be
light on your feet,
led by your heart,
alert in your gaze.

You must learn to love
not the day,
nor the night.
Both must become meaningless to you-
The moment is your prize.

For the wild wants 
to teach you joy,
independent of dreams fulfilled
free of your certainties,
despite what happened to you.
Guided Journal
Categories
Journaling Therapeutic Writing Prompts

7 June journal prompts to finish the year strong.

journal prompts

Journaling can be used for both reflection and projection. It can help us remember where we have been, what decisions we have made, why we made those decisions, how we have coped with challenges and what we have learnt from our recent experiences. It can reveal how we really feel, what we really want and the obstacles that stand in the way of achieving our desires. 

Although we can not control every aspect of our lives, these June journal prompts are crafted to help you be responsible for what you can control, navigate your next steps well and finish the year strong. 

What has been the thing you have enjoyed most so far this year?

Don’t think too hard about this one. It could be your job, your hobby, a new or old friendship, an event or vacation, a spiritual practice or a simple delight found  in your everyday life. This prompt helps point to not only the pleasure experienced, but also to the plan you should consider. What is life for if not to be enjoyed. To finish the year strong you will need to pack it with good times, the things that amuse you.

What goals did you set this year? How would you say that you are progressing with them?

You may want to resist this question. But don’t. It may cause you to feel guilt, shame or disappointment, but remember there is no room to judge your emotions on the page. Simply write out the goals you set and then without excuse assess if you are progressing towards achieving them. It’s a simple yes or no. If the answer is no, be brave enough to look deeper into why you have not made any ground. If your goals have changed, you may like to set another set of goals to be achieved by the end of the year. 

What does success mean to you?

I love this question. I love it because it allows us to define success rather than have it defined for us. It is important that your goals reflect what success means to you. Is success financial gain? Is it being praised by your peers? Is it spiritual growth? Is it community impact? Is it healthy relationships? Is it freedom to do whatever you want? Answering this question will help you move through the lessons you need to learn and towards your true north.

Write a few lines about each of the following areas of your life. Note the things you are proud of and the things you would like to change. 

Health. This includes your physical, mental and emotional wellbeing. 

Relationships. This includes, romantic relationships, friendships, work relationships and other family connections.

Finances. This includes paying off debt, budgeting, investments, and your attitude towards money.

Creativity. This includes following your curiosities, solving problems, improving your craft and being inspired. 

Soul. This includes finding alignment, self-love, peace of mind, connecting to a higher power and being content. 

What area of your life do you feel needs the most focus in the coming months?

After answering question 4 you will be able to see what area of your life needs the most focus in the coming months. Write down a few ways you will do this. Remember it’s all about time and action. Select the time you will set aside to focus on this area and the action you will take within that time frame.

Imagine it is New Year’s Eve 2022. What do you want to be able to say about this year?

In light of the fact that we are still living in a pandemic and there are lots of concerning things going on in the world, many would answer this question with two words, ‘I survived.’ Although this answer is valad, think of something you would like to say that is in your control and would put a smile on your face,

Again, imagine it is New Year’s Eve 2022. What do you want to be able to say about yourself?

In essence this question is asking, ‘What could you do that would make you feel proud?’ The best way to answer it is to write out the kind of person you want to be and then take a look at the things you can practically do to cultivate personal growth. Do you want to overcome a fear? Improve your communication skills? Become more loving? Increase your capacity? Give more to others? Write down what you would like to say about yourself.

If you enjoyed these journal prompts and you would like to further engage in writing for therapeutic purposes, consider booking a ‘Write to Rise’ session with me, or taking a closer look at ‘The Remains of Burning Therapeutic Journal’ poetry and writing prompts for processing pain and loss. Available from bookshops.

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Journaling life lessons Therapeutic Writing Prompts

5 Journaling prompts to help find your sweet spot.

sweet spot

In my most recent newsletter I shared that my first journal is just weeks away from being published. I told subscribers that in creating the journal I found my sweet spot: the marriage between what I love to do and helping others.

The sweet spot

In the newsletter I also included a few journal  prompts to help subscribers  find their sweet spot. Today I’d like to unpack these questions. So lean in lovelies, we are about to take a deep dive into the honeyed core of who you are and take a look ( if only a glance) at your very significant purpose.

1. Who are you a tad jealous of?

All my life I’ve been told that jealousy is a sin. What I was not told is that jealousy is a useful way to figure out what is in your heart.  You see, when we are jealous it is for a REASON. Usually we want to succeed in the field another is succeeding in.  Feelings of envy are in essence, nothing more than a sign that says – YOU ARE IN THE VICINITY OF YOUR PURPOSE. Think of it this way, those whom you are jealous of are doing one thing – holding up a mirror. That’s right, jealousy does not have to be about creating idols, being resentful, holding grudges or becoming bitter. Although jealousy, if left to itself, can produce these unpleasant thoughts and emotions, when harnessed, it  becomes an indication of what you want to do with your life.

2. What does a perfect day look like to you?

For many of us the answer to this question would include the people and things we love. However, when I say ‘what does a perfect day look like to you’ I’m talking about rhythm and routine . Is your perfect day fast paced, energy fueled, with your fingers in lots of pies? Maybe your perfect day looks like  being alone with time to focus and produce deep work. Do you like the surety of a fixed schedule or are you better pleased with a day that is flexible and full of variety? Your sweet spot is not just about what you do, but also, the way you do it. 

3. What energises you?

The meaning of the words introvert and extrovert are often mistaken for being associated with personality. In truth, these two words refer to where energy is sourced. Do you gain energy from solace or from interaction? From inward reflection or activity? If you are introverted you will feel refreshed by contemplation and drained by things external to you. If you are extroverted you will feel refueled when you are around people and drained by a lack of interaction. I am introverted. That means time alone revives me. What it does not mean is that I am shy or I don’t like people or I’m fearful of public speaking. In turn, extroverts are not always the life of the party and do not always have a ‘bubbly personality’. Knowing how you are energised will help you find your sweet spot.

4. What kinds of conversations do you lean into?

Imagine you are sitting in a cafe. At the table beside you are two people in deep conversation. You can hear what they are saying. You have two options. Tune them out and focus your attention on something else or lean in and indulge in their exchange. What topic(s) would they be discussing for you to want a seat at their table. What  are you insanely curious about? What are you intrigued by? What do you often find yourself googling? What are you hungry to learn about? The sweet spot is not a place in which we arrive, but a road we journey. Your sweet spot will leave you room to breathe, grow, and become.

5. Who do you empathise with the most?

It’s true that not everyone notices who you notice. Who you see is often largely dependent  on your own experiences. It’s likely that you have wisdom and insight into how to serve certain people because simply put, you’ve been there. So, Who can you relate to? What have you been through that you hope others won’t have to? How can you use the things that have hurt you to help others? Maybe you have a heart for people of a particular race or culture. Maybe the people you wish to help all have the same kinds of struggles or are in a similar season in life. Your sweet spot will be a place of impact, a place of healing, a place that benefits others as well as yourself.

Now it’s your turn, finish these sentences:-

  1. I’m a tad jealous of…
  2. My perfect day looks like…
  3. I am energised by…
  4. I lean into conversations about…
  5. I empathise most with people who…

From here, you are well on your way to figuring out what you want to put out into the world, how you will go about doing it and who it will help the most. Sweet as honey, delicious as pie!

Great News! You too can become a LOVE-Mail subscriber and receive inspirational words and writing prompts like these on the regular. That’s right, my monthly newsletter is jam-packed full of lots to think about. Sign up today and receive my FREE beautifully illustrated digital chapbook, ‘Never Far’, poetry about peace.

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News Publishing Therapeutic Writing Prompts

A Therapeutic Journal: Writing prompts to process pain and loss.

A Therapeutic Journal

Some books need companion journals. ‘The Remains of Burning, words for when what you thought would never happen, happens’, is such a book. Released on the first of October 2020, with the intent of validating the disqualified and consolidating the grieved, it is an offering of words for those pained by lost dreams and relationships. 

And now, to complement this work, a therapeutic writing journal! The purpose of this journal is to not only help readers process physiological and emotional pain, but also to encourage individuals to write the only words that can heal the deepest places within – their own.

What we say about ourselves matters. Therapeutic writing illuminates how we truly feel. It is a way to first explore our thoughts and emotions, and secondly, to find a new language, a new way of identifying who we are. 

Writing to heal is a transformative practice. The page is a place for you; a place to work through ideas, to gain a better understanding of your experience and heal. It is astonishing how dropping negative emotion onto the page can give relief, build self awareness and stimulate growth. 

‘The Remains of Burning Therapeutic Journal’ confronts pain. Through poetry and a series of writing prompts, readers are given permission to write and reframe their personal narrative. They are encouraged to look at events from multiple angles and to recognise their power.

Like the poetry book, this journal is sectioned into three. First, ‘the snatch of flame’ – the shaking, the breaking, the burnout, the death of a dream, the loss of a loved one, the line between before and after. Readers reflect on poetry about loss and are asked to do the brave work of attempting to write what can obviously not be put into words. 

Section two is called ‘the cooling of coals’. It addresses the moments – years after the initial shock of events. Poetry tackles themes such as loneliness, truth, reinvention and letting go. 

And lastly, ‘the value of ashes.’ With courage grief folds into gratefulness. Readers are encouraged to dream again, to think about how they can use their pain to help others and to find joy.

My hope for this journal is that you will discover that you are not alone and all the ways you have grown. Available Soon from Amazon and all good bookstores. 

To keep up with all I am creating and learning, join my LOVE-Mail list. I’ve got so much to share with you.

Guided Journal
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Therapeutic Writing Prompts

20 journaling prompts to gain clarity and move forward.

Feeling stuck? Indecisive? Got a serious case of brain fog going on? Feel like you’ve lost your bearings? Dropped the map? 

Having a lack of clarity and being confused about what to do next can be distressing. If you’re in the very human stare of being doubtful, double minded, blocked, trapped, frozen – connection and reflection can help. Journaling is a way we can reconnect with our inner compass and reflect on why we feel the way we feel. It provides a way to listen to ourselves and uncover the secrets of the heart. 

“Writing is thinking. To write well is to think clearly. That’s why it’s so hard.”

David McCullough

When writing for therapeutic purposes, remember honesty is king, non-judgement is queen and all emotion is welcome. Read what you have written, ponder and where possible expand on your answers. Expose your fear and understand that all you’re mining for is ‘the next step’. These prompts are not about making a life plan or figuring out the reason for your existence. They are a tool to help you up, out of the mind mud and on your way.

You can use each prompt at different times or in one long journaling session. Don’t rush. Don’t edit your spelling or grammar. If pain is triggered, and you feel yourself entering a dark place, leave the task for later. Find a quiet, comfy spot and commence.

  1. What is important to you?
  2. When do you feel most energized?
  3. Finish this sentence. If I was really courageous I would……
  4. Visualize the person you desire to be. What three words describe that person? 
  5. What frames your identity? 
  6. When it comes to making decisions, what do you find challenging?
  7. What do you have that you might have underestimated or overlooked?
  8. What do you need to stop doing that would improve your happiness?
  9. Clarity comes when we unclutter our lives. What can you remove from your life that isn’t important?
  10. What are you really good at?
  11. How do you define success?
  12. What are you the most enthusiastic about? If you are not enthusiastic about anything, remember a time when you were, what changed?
  13. What does your ideal day look like?
  14. What could your pain be teaching you?
  15. Imagine peace was a person. What would they say to you? If you were to follow them, where would they lead?
  16. What do you want to learn more about?
  17. When was the last time you felt a sense of accomplishment?
  18. What could you create, make, produce that would help you express yourself.
  19. Pain can paralyse. Write a few sentences and tell your future self what you did/will do with pain so he/she can be strong.
  20. What can you do to show kindness to yourself today?

When clarity is needed, jotting down my thoughts, fears, and frustrations leads me to see what I can do next. I also take wisdom from nature. Growth seems to happen effortlessly for anything with branches or leaves. Often I take a journal and pen outside. This is what nature has shown me about moving forward.

As the creeping fig reaches, she teaches. 
I write down her gentle instruction.
‘Love aligns,
And creativity is the key
to becoming unstuck.’

You can find more journaling prompts on processing your thoughts here or contact me about the unique therapeutic program ‘Write to Rise‘.

Write to Rise

Numerous studies have proven the value of therapeutic writing. Research shows it strengthens mental, emotional, and physical health, by reducing stress, regulating emotions, boosting memory and improving overall wellbeing.

The unique program ‘Write to Rise’ was crafted to assist participants to breakthrough in areas of their lives. Lauren leads individuals/groups through a series of writing exercises aimed to unlock creativity, draw out courage and increase clarity and self-awareness.

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Therapeutic Writing Prompts

10 writing prompts to process your thoughts and emotions.

Therapeutic writing practices

Processing our thoughts and feelings, doing deep work, is important in developing resilience, cultivating a healthy mind  and emotional stamina. Therapeutic writing, also called journal therapy, is expressive writing with therapeutic benefits and has proven to further wellbeing, improve mood and ease painful memory. 

As we express thoughts and feelings in writing, we utilize the rational left hemisphere of the brain. By applying this side, the more creative free-wheeling right side is left to potter about thoughts and play. This enables it to act more creatively, allowing ideas to flow onto the page. The more we write, the freer we become of the emotions we have bottled up and can see things in a clearer context.

writing prompts to process thoughts and emotions.

With this in mind, the following is a list of 10 writing prompts to help you process your thoughts and feelings. But first, a few guidelines. 

Firstly, journal therapy is  a judgement free zone! Don’t judge the emotions you experience; the page is no place to punish yourself for feeling the way you feel.

Secondly, journaling is a way to make sense of experiences and situations. Remember to observe what you write. This means taking notice of the layers of emotions we experience.

And lastly, commit to honesty, write as much from the heart as possible. Nobody is going to read your writing, so hold nothing back from the page.

I hope these writing prompts lead to clarity, calm and self compassion.

1.How are you feeling today? What is the dominant emotion?

 2. Explore the thoughts and experiences that have perpetuated this emotion. 

3. What  effect has this emotion had on your body?

4. Are there any memories you associate with this emotion? Do you recall the last time you felt this way? What were you going through at the time?

5. What behaviours, both positive and negative, result from this emotion? 

6. When you think about letting go of this emotion are there any fears that arise?

7. What strengths, support, and resources do you have access to, that may help you from becoming overwhelmed by this emotion or lessen suffering?

8. Create two lists: one of things that push on negative emotion and cause you suffering. One that brings you joy. What can you do to bring more joy into your life?

9. Is there anything you need to accept, that you have been resisting?

10. How can you use your emotions to work for you? How can they help to bring about increased health and freedom in your life on a soul level?

Write to Rise.

For further therapeutic writing mentorship consider ‘Write to Rise’, a unique program crafted to assist participants to breakthrough in areas of their lives.  I  lead individuals/groups through a series of writing exercises aimed to unlock creativity, draw out courage and increase clarity and self-awareness. For information regarding the program go to my services page.