Write it Down

No matter what is happening to you right now, best day – worst day, write it down. I can not even begin to explain the transformative effects this has had in my own life and in the lives of those I work with. Journaling is a perfect tool that mirrors my underlying philosophy about life and my work as a therapist. I truly believe that if we take the time to sit with ourselves and honor our voice, we have the power to be our own source of inspiration and comfort. I am making it sound simple, but this is actually a very serious and sometimes painful process, and why many of us go around looking outside ourselves for answers. I am guilty too – calling on others, professionals or friends, to give me guidance or validation, but what I always wish I had done sooner was journal.

Major complaints of journaling – 1) Privacy factor (totally valid), 2) Not knowing where to begin or what to write (I get it), and 3) Thinking it leads nowhere (let me help change that).

1. Privacy – Write down your truth and then rip it up, burn it, shred it, bury it, do whatever to destroy all signs of its existence. Even the destruction of it can be very therapeutic!

2. Content – Two options to help with writers block.

  • Follow this template:
    • What am I feeling? Label it in 1-2 words.
    • Who is is involved? List the major players. Beyond just a simple label of friend, partner, mother – explain their significance to you and how they add or take away from your life.
    • Why is this emotional experience so important? Reflect on when you have felt this way before and why that makes this experience so painful or so blissful.
    • How is this experience helpful? If you are writing about a positive experience this question might be easy to answer, but if you are writing about a current challenge, this question will push you to discovering how you need to change your situation or accept it.


  • Use these prompts:
    • “What is great about today?”
    • “What could be better about today?”
    • “How can I take action to make today better?”
    • “How can I make today better by changing only my perspective?”

3. Results – Unlike running, breathing, drawing, music, etc. that are feel good methods of coping, journaling is the tough road inward that shoves you into the fire. When have the best feelings ever come from easy actions? Do the work and I believe you will have more closure over the past and more hope for the future.

“If you want to get to the castle, you got to swim the moat.”

“Document the moments you feel most in love with yourself – what you’re wearing, who you’re around, what you’re doing. Recreate and repeat.”

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