What is Trauma?

Trauma can be from an intense negative experience that leads to a long-lasting negative emotional response [1]. It affects both the hippocampus, the memory center of the brain, and the amygdala, the emotion center of the brain [3]. Recovery from trauma can look like many different things, however, some suggest that common and effective tips for recovering from trauma include seeking support from a licensed practitioner, practicing self-care, and learning your triggers [3]. One way to explore triggers and practice self-care is journaling!  

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Why Journaling?

Journaling can help someone process past events and the emotions that are tied to them [4]. Using “expressive writing” while journaling has been found to be beneficial [2,5]. “Expressive writing” can look like writing to help process, interpret, and explore past traumatic events and the emotions that are associated with those events [4]. Sources have found that using “expressive writing” while journaling can help improve mood, psychological well-being, and decrease intrusion and avoidance symptoms in post traumatic stress disorder long-term [2].  

Journaling can be a highly personal activity. While many don’t share what they’ve written in their journals with others, it could help enhance your therapeutic experience by sharing your entries with your practitioners!

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How to Journal.

A blank page can be overwhelming. Here are some tips to get you started!  

• Find a quiet environment to be comfortable in. This can be at a table, on the couch, on the bus.  

• Try to write freely without worrying about grammar or word choice. Try your best to not censor yourself or think too hard about what you're writing.  

• Make it a habit! Making journaling a habit could allow for writing freely to become easier.  

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Journaling Prompts for Trauma Recovery.

Journaling can be an individualistic process, but here are some prompts:

• What did you learn from your experiences? How does the experience affect you now? Give details.  

• Are there ways in which you can use your experience to help others? Brainstorm ideas.  

• What personal strengths or coping skills may have helped you survive traumatic experiences?

• Write freely about any emotions or thoughts you’ve kept from others.

• What emotions from the past are you still holding onto?

• How do you cope with uncomfortable memories, emotions, and thoughts?

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Disclaimer: Exploring and processing trauma can be complex and emotionally taxing. Please reach out to your support system or your practitioner if you find yourself needing support!

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References

[1] American Psychological Association. (2013, August 15). Recovering emotionally from disaster. https://www.apa.org/topics/disasters-response/recovering

[2] Pennebaker, J. W., & Smyth, J. M. (2016). The emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 22(5), 339–347. https://doi.org/10.1192/apt.bp.114.013003

[3] Cleveland Clinic. (2022, December 6). How to heal from trauma. https://health.clevelandclinic.org/how-to-heal-from-trauma

[4] Haas, SA. (2019, December 7). Journaling about trauma and stress can heal your body. Psychology Today. https://www.psychologytoday.com/ca/blog/prescriptions-life/201912/journaling-about-trauma-and-stress-can-heal-your-body

[5] Tull, M. (2024, April 15). How Journaling can help with PTSD. Very Well Mind. https://www.verywellmind.com/how-to-use-journaling-to-cope-with-ptsd-2797594

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