A trauma-informed tool for calming, processing, and understanding emotions

Why journaling?

When I ask clients if they’ve tried journaling in the past, the most common answer I get is yes, but that they didn’t know where to start or what to write about, and weren’t sure how it could actually help them. Then, the feeling of confusion or anxiety that comes with not knowing, and the pressure of feeling like they should know what to write about quickly becomes more harmful than helpful, especially for clients already struggling with anxiety or depression. The purpose of this article is to help make journaling a tool to help and not just something that causes stress or anxiety. That being said, journaling is not for everyone, and it’s okay if it isn’t for you.

Journaling is a powerful way to regulate emotions, process experiences, and build long-term resilience. Writing slows your thoughts down, helps you notice patterns, and gives your emotions a safe place to land. Research shows that expressive writing can reduce stress, improve mood, and deepen self-awareness—especially when done with compassion and curiosity. These prompts are designed to support you in staying grounded, noticing your emotions, and connecting to what matters most.

Regulate Emotions in the Moment

These prompts help you pause, notice, and calm your emotional state when feelings are strong. They are especially helpful when you’re feeling overwhelmed, anxious, angry, or frozen.

• Where in your body are you feeling this tension or unease? Describe the sensation (tight, fluttering, heavy, warm, shaky, etc.). Bringing awareness to your body can reduce intensity.

• On a scale from 1–10, how intense is this feeling right now? What happened just before it started? Rating intensity helps you track shifts and identify triggers.

• What emotions do I notice right now? Name each (e.g., sadness, anger, fear) and write a sentence about what it might be communicating.

• If this emotion had a voice, what would it say? Let it speak freely—this helps you listen to the unmet need or protective instinct underneath.

• What advice would I give a friend feeling this way? This allows you to access perspective and kindness that might feel hard to give yourself in the moment.

Process and Understand Emotional Experiences

Use these prompts after a difficult or emotional experience to unpack what happened and reflect. This deepens insight and helps break cycles of reaction.

• What story am I telling myself about what happened? Write it as honestly as you can, then consider: Is this the only way to see it?

• Can I think of another time I felt this way? How is this moment similar or different? This can reveal patterns and past pain that may be influencing the present.

• What thoughts or beliefs showed up during this? Were any exaggerated, critical, or automatic? Recognizing them is the first step to shifting them.

• If someone I trust observed this moment, what might they say? Let that neutral, caring voice respond.

• What helped me cope—or didn’t? What could I try differently next time?

Connect with Values and Inner Parts

These prompts support you in tuning into who you are, what matters to you, and the parts of yourself that want care or expression. They support self-alignment and IFS-informed reflection.

• What values did I live out today? Where did I stray? How might I reconnect with those values tomorrow?

• What did I love doing as a child? How can I honor that part of me now?

• What cause, topic, or activity sparks energy in me? What’s one small way I could explore that this week?

• What personal principles feel most true to me? How might I use them to guide a hard moment?

• Picture yourself five years from now. What is your daily life like? How does it feel? What is one step you can take toward that version of you?

Build Long-Term Emotional Resilience

These prompts help you anchor in strength, gratitude, and growth. Use them to shift from survival mode to meaning, connection, and confidence.

• What am I most grateful for right now, and why? Gratitude fosters resilience and broadens emotional capacity.

• Think of a recent challenge. What did it teach me about myself? Even hard moments hold growth.

• List five qualities I appreciate about myself. Or try: “What might someone who loves me say?”

• Go outside and observe nature for 2 minutes. What do I notice? What do I feel grateful for in this moment of life?

• What’s one small goal I’m working toward, and what’s a next step I can take today? Tiny steps lead to big shifts.

• What am I looking forward to? Noticing hope can shift your nervous system toward safety.

If I left a legacy, what would I want it to be? How might I embody that today, even in small ways?

This handout is provided for educational purposes only. It is not intended as a substitute for professional therapy, diagnosis, or medical advice. If you are seeking support, please consult with a qualified mental health or healthcare provider.