Journal prompts & ideas for emotional release

Let’s face it, journalling is HARD

Journalling was (and still is) an enormous part of my TMS recovery story. The JournalSpeak method to be more precise led by Nicole Sacks LCSW. It's the one thing I needed to do most, but the one thing I resisted the hardest.

Some days I had a key emotional memory or a trigger that I knew I needed to address that gave me somewhere to start writing. Maybe someone had really pissed me off today and it’s fresh in my brain and I'm ready to let rip onto the page. But the regular day-to-day exercise of emotional excavation can be really tricky, especially when you need to write about the stuff that you know in your heart that really needs to be looked at. 

Resistance to journalling, or any emotional 'self-care' work that requires you to look within, is completely normal and expected (more about what to expect on this journey here). I've sat in this situation so many times and the frustration of it sometimes gets the better of me. So I decided to write a list of ideas and prompts that could help me come unstuck and get the ball rolling.

I hope they can help to nudge you to get writing, this work will change your life, it freed me from my repressed emotions and healed my years of suffering from chronic pain like a freaking magic miracle. You have the power within you to do the same, but you NEED to do the work. If you need some help with ideas on what sort of subjects to write about, take a look at the Journaling Topics & Themes page.

For more information on the journaling exercise that brought me through chronic pain check out the JournalSpeak section. For a quick tutorial on how to FEEL your feelings, not THINK them - click here.

Journal Prompts

1. I feel powerless when ____________________
2. If I could go back and whisper something to myself as a little one, it would be ___________
3. What feelings am I escaping or avoiding by focusing so much on others?
4. I wish I would have said _________________
5. I wish I felt confident enough to ________________
6. ______________ makes my blood boil
7. I feel________
8. I need_________
9. I want to forgive ____________
10. I release _____________
11. I no longer need to _______________
12. I daren't even admit this to myself, but ___________
13. I wish I could change ________________
14. I hate _____________________
15. The secrets about me that nobody knows are _________________
16. I don't even like admitting this to myself but ___________________
17. I feel angry, but underneath that feeling I can also feel _________________
18. They made me believe that _________________________
19. I still believe that I have to ______________ (eg: in order to be loved / accepted)
20. _____________ that triggers me today, reminds me of ________________ in the past
21. What needs of mine haven't been met?
22. I dont feel validated because ________________
23. What patterns in my adult life mirror my childhood?
24. I totally avoid feeling ________________________
25. _______ you really hurt me when you said _______ it made me feel ______________
26. I know I didnt react at the time but ______________ made me so angry
27. I wish I was brave enough to say this to your face _______________________
28. I’ve never felt so low before when _____________________
29. When you treat me like ________________ it makes me feel ________________
30. Because I dont have ________________ in my life I feel _____________________
31. I’m scared of ________________________ because it feels like it means ______________
32. When I was little I felt like __________________________ when I was told ____________
33. Honestly, what’s really making me sad right now is ____________________________
34. I cannot accept the fact that ____________________
35. I am embarrassed by _____________________
36. I feel at fault for ______________________
37. I wish I was brave enough to ___________________
38. I always feel tearful when i think about __________________
39. My biggest trigger right now is ______________________________
40. The words I wish I could hear from ____________________ are ________________________
41. If I’m completely honest, I have always felt _____________________
42. I am so ashamed that I ______________________________
43. I'm trying so hard to keep the peace about ___________________ when I would rather ___________________

Writing ideas

1. Write someone who hurt you a letter (eg: a parent, a friend, an ex-partner, a current partner) you will never send it and you can win every argument you like, let them have all your unfiltered emotion, don’t censor anything.
2. Imagine you’re sat in front of the person that hurt you, but they’re not able to respond, they can only listen to you (your writing or your voice if you want to do this out loud). Let them have it.
3. Write a list of things you wish others knew about you.
4. Write a list of your secrets.
5. Make a list of everything you’d like to say no to.
6. Make a list of everything you’d like to say yes to.
7. Make a list of things that you fear.

Try ending with love

1. Think of myself as a baby version of me, hold that visualisation in my mind and list 5 things I will do today to show myself love and compassion.
2. What can I do today that I didn’t think I could do a year ago?
3. What is surprising to me about myself lately that I like?
4. Make a list of people that I appreciate.
5. What am I most grateful for today? List at least 5 things and write about how they make me feel, no matter how small.

Hold onto that grateful loving feeling, LET IT SOAK YOU TO YOUR SOUL!

I regularly post new prompts and ideas on my social media feed for journalling. Make sure you're following along there. 

Find out more about my personal journey from years of chronic pain to complete healing using journalling and only emotional work in my Recovery Journey Roadmap and let's connect on social media, I'm on Facebook or Instagram.