The Healing Magic of Journaling for Grief and Trauma
In my many years of working in bereavement, one of favorite experiences was creating and running a journaling group. I’m a strong believer in the healing power of creative expression, but getting to witness the transformations that occurred, again and again, was truly magical. People would come to the first group interested, often with doubts and hesitations. They may have heard journaling was helpful but had worries that writing about grief might make them feel worse. Sometimes, they’d tried to journal, but couldn’t get started, or it somehow fell flat.
Over the weeks together, we’d explore many different ways of journaling, and each person discovered what worked best for them. I inspired by each person’s unique voice, the courage of their heartfelt words. Tears would emerge, but so would smiles. Writing seemed to help people express themselves in a deeper way, and in different ways, than a typical support group. At the end of the series, I’d hear again and again, “I never realized how helpful this journaling can be.”
The Benefits of Journaling for Mental Health
Studies have found that journaling can help with a wide variety of issues, including trauma and grief, depression, chronic illness and pain. Journaling provides an outlet to release emotions, foster a practice of deep listening to the inner voice. Journaling can be used to promote coping skills, providing a way to practice mindfulness, gratitude, or self-compassion. There are many approaches to journaling, but here are some of my favorite tips:
3 Easy Tips for Journaling
1. Try short writing times.
I’m huge fan of short writing times. Research suggests that journaling 5-15 minutes can create benefits. Short writes are easier for many people. Longer writing times can also have benefits, but in some cases, can run more risks of rumination, or becoming “stuck” in feeling states. Time limits can createsboundaries, providing a space for feelings but avoiding overwhelm.
2. Don’t worry about writing daily.
While a popular idea, having this as a “should” can set up journaling to feel like a burden. Journaling often, occasionally, or as needed when you have something to process, is just fine. (And, of course, if daily journaling works for you, keep going!).
3. Start with a specific prompt.
This gives a sense of direction. There’s lots of journaling and online resources for prompts---explore and experiment.
Try the 5-Minute Sprint
A great prompt to get you started is the 5-Minute Sprint, created by Kay Adams, Center for Journal Therapy.
First, set a timer for 5 minutes. Then pick one of the following prompts:
This is on my mind now..
Some things I won’t be writing about…
The best way to care for myself is…
What I most deeply need...
Write! Write quickly and freely, whatever comes to mind as you think of the prompt. Stop at the end of 5 minutes.
If you like, you can look over your writing and finish with a one-sentence reflection, such as such as, “after reading this, I realize...” This reinforces any insights that came up and also creates closure for your journaling session.
