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Begin by choosing a journaling guide or prompt that resonates with your current feelings or experiences related to trauma and healing. Set aside a quiet, comfortable space where you feel safe to write without interruption. Allow yourself to write honestly, without judgment or pressure to have the “right” answers—your reflections are for you alone. If difficult emotions arise, pause and take a few deep breaths, or step away and return when you feel ready. Use the prompts as gentle invitations to explore memories, emotions, and patterns, but only go as deep as feels manageable for you in the moment. Consider writing regularly, even if only for a few minutes, to notice shifts in your thoughts and feelings over time. If you feel overwhelmed, reach out to a trusted friend, support group, or mental health professional. Remember, your pace is your own, and every small step is part of your healing journey.

Read more tips on how to start and keep a journaling practice that can guide your wellness and personal growth.

Journaling about trauma and healing offers a powerful, science-backed way to process difficult experiences and support emotional recovery. Research shows that expressive writing can help reduce symptoms of post-traumatic stress, anxiety, and depression by allowing individuals to make sense of their experiences and gain perspective. Reflecting on trauma through writing can foster self-compassion, increase resilience, and promote a sense of control over one’s narrative. Studies have also found that journaling can lead to improved mood, better stress management, and even enhanced immune function, making it a valuable tool for those on a healing journey.

Learn about the science-backed benefits of journaling along with primary sources.