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.
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.