Writing/journaling is such an important part of my self-care and healing process that it made sense to me to share prompts with you to try and inspire you to write more.
Journaling can be a very powerful tool in the healing process when it is done correctly and with focused intention. That is why for trauma survivors journaling prompts are so important. Too often, we can get lost in the weeds of our trauma when we free hand our writing (not that you can’t benefit from an occasional trauma dump into your journal) but with the help of prompts we can focus our thoughts and create a resource for reflection and data collection as you heal your wounds.
How Does This Work?
Take the following prompts and write each one at the top of the page in your journal for each day of the coming week beginning today. When you sit down to journal, remember to reflect on what you have already written to this point, and then write only about the prompt for the day.
This helps keep your thoughts focused as you process and unpack whatever the prompt manifests for you.
I hope this helps you create a seamless and beneficial practice for self-care and healing.
7 Days of Writing Prompts
This week you are going to explore your anxiety and fear.
When you lean into the uncomfortable stuff, you find answers. You will learn where your pain comes from and you will learn what you need to do to help yourself heal. We heal when we meet ourselves where we are with understanding and grace.
As you move through some tough stuff this week while you journal, be gentle with yourself. If you need to step away, step away. Never hesitate to stop writing if you begin to feel overwhelmed and unable to cope. Your wellbeing always comes first.
Think about a time or situation where you felt anxious, pensive, or fearful: what did it feel like in your body? Where did you feel it? When is the earliest time you can remember feeling this way as a child? Explore any childhood memories that come up.
Think about your initial response in a situation where your anxiety is activated – do you freeze, do you try to keep the peace, do you look for an escape route, or do you put your gloves on for a fight? Explore your response and what you believe you are protecting, what wound or childhood fear has been activated/triggered? It is okay if you cannot identify anything.
Think about a couple different times you have felt anxious or fearful; were you home alone, with a specific group, at a specific space, or is it random and unexpected? Are you surprised as you reflect? Explore your reflections.
Reflect on your writing this week so far; can you make any connections to times in childhood when you have felt similarly in situations? If you are able to remember something, explore your memory. Try to connect to yourself in that memory and look for things that feel familiar, do the feelings and coping skills from this childhood memory feel reminiscent of your feelings and coping skills now?
Write an honest list of coping skills you can remember using as a child/teenager as a child when you felt anxious? Do you still use the same or similar coping strategies? What is one thing you can do differently for yourself now that you are better understanding your anxiety. Set an intention.
Do you have a support system to help you through your anxiety? Write down what your support system looks like. If you feel like you don’t have a support system, write down what you want it to look like and set one goal to help you achieve it.
Reflect on your writing for the week. As you have explored your anxiety, your fear, and where it comes from – what is one thing you have learned about yourself and your anxiety? How will this new knowledge and understanding help you manage your anxiety and tend to your needs better going forward?
Make a list of the worst parts of anxiety for you. Write about each thing on your list in detail: how it happens, what it feels like in your body, what your thoughts tell you. Now write one thing you can do in each situation that is just a little bit different than what you do now. Set an intention to try.
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E-Journal #11: 7 Daily Prompts for Exploring Anxiety & Fear
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