Writing is an important way to process and feelings, and reflect on them at a later date.

General journaling benefits our mental health in numerous ways. Because the hand moves much more slowly than the brain, when we write we sit with our thoughts in a deeper way. We also engage different parts of the brain and concretize concepts that are abstract or confused in our minds.

Journaling can also be extremely helpful in tracking mood, sleep patterns, successes and ways we fell short using skills, very useful tool for processing later in session.

Finally, there's something cathartic about expression in this way. When we externalize our chaotic feelings and thoughts we are able to "close the book" for the moment on that struggle, to be resumed later.

Writing prompts are a little different in that rather than focusing on the current situation we deliberately choose to consider some aspect of ourselves and our lives. Below are writing prompts that clients have found helpful over the years. I suggest you reserve a notebook or journal to keep these writings in a secure, organized place.

I also advise everyone that this process can be extremely emotional, even triggering. If you find yourself dysregulated please return to grounding skills available here. Once calm, write about the experience of distress and how skills helped to decompress.

Writing Prompts

Step 1

Imagine yourself as a child, in a difficult moment or time. If you have a picture of yourself at about this age it may be helpful to bring it out for this activity. Consider what you needed to hear at that time, what you would say to that little kid to comfort, encourage and heal.

Write this letter and, should you be so motivated, create a card to accompany it, to deepen the experience. Collage is an easy art approach to do this for anyone regardless of artistic ability.

Step 2

After you complete your letter, take a pause, and read it aloud. Sit with how you feel, noticing thoughts and emotions, then journal a paragraph (or more) about the experience.

A Letter to My Inner Child

Storytelling

Step 1

Grab a magazine or two and flip through, selecting any images and words that appeal to you. Once you have a collection arrange them in front of you, and consider them as a whole, then arrange some of them to create a story including various elements.

Step 2

Once complete, read the story back to yourself and journal about the experience addressing some or all of the following questions.

What would happen next in the story?

What does the story reflect about you and your lived experience?

How was this experience for you?

What did you learn?

Black Out Poetry

This activity may seem sacrilegious, as it involves "defacing" a book! Should this idea be untenable, you can use magazine articles, newspapers, or printed out preview pages from online book sellers such as amazon. You may also brainstorm a collection of your favorite song lyrics or quotes to work with if that is more inviting.

Step 1

Take a book of your choosing, perhaps a battered book in rough shape. Open to a random page, and scan it, if it appeals to you at all, rip it out and set it aside. Do this a few times until you have three or four pages to work with.

Step 2

Now read over the pages, not for the story, but focusing just on the words, looking for meaning. Once you have found an idea, use a pen to cross out words and sentences that do not fit, repeating this for the multiple pages you've selected.

Step 3

Next, copy the words and sentences you have not crossed out into your journal, rearranging them to create a poem. You may also use additional words or create a narrative by weaving them into your piece.

Step 4

Read over your creation and reflect on the following questions in a subsequent journal entry.

How was this process for you?
What feelings came up along the way?
How does this story or poem reflect who you are?
Consider making your writing more meaningful by mounting it on a larger piece of paper and collaging it!