In recent years, the therapeutic benefits of journaling have gained considerable attention. This simple, yet profound, practice involves regularly writing down thoughts, feelings, and experiences. While it serves various purposes, from enhancing creativity to clarifying thoughts, one of its most significant benefits is its role in helping individuals process and heal from trauma.
I have witnessed the healing power of journaling myself, when I worked in a men’s inpatient substance abuse treatment program. While in the program, it was required that all patients journal daily. For many, there was initial pushback, especially because men tend to see journaling as something teenage girls do. However, those who took it seriously could soon see the beneficial effects. By the end of the program many clients would proclaim that journaling significantly helped them to process and organize their thoughts. They also noted that by going back and re-reading their past entries they could notice their growth in recovery.
Let’s look at the effects of journaling on trauma and how it can be a powerful recovery tool.
Understanding Trauma and Its Effects
Trauma is a deeply distressing or disturbing experience that can have long-lasting psychological effects. It can stem from various sources, such as abuse, accidents, loss of a loved one, witnessing violence, or even hurting others through aggressive or negligent acts. The impact of trauma is multifaceted, often leading to symptoms such as anxiety, depression, flashbacks, and emotional numbness. This can then often lead to escape behaviors, such as excessive drinking, substance abuse, eating disorders, gambling and/or unhealthy coping skills. Even some behaviors that are considered healthy can become unhealthy if they become excessive. The path to recovery can be complex, requiring multiple approaches, including therapy, medication, and self-care practices like journaling.
Benefits of Journaling in Trauma Recovery
- Expression and Release of Emotions: Journaling provides a safe space for individuals to express emotions they might find difficult to articulate verbally. Writing about feelings of anger, sadness, or fear can lead to an emotional release, which is the first step toward healing. This process can alleviate the emotional burden, making it more manageable.
- Cognitive Processing: Trauma often disrupts the way individuals process and integrate their experiences. Journaling helps with organizing thoughts and making sense of traumatic events. This cognitive restructuring, which is often performed in individual psychotherapy as well, allows individuals to view their experiences from a different perspective, reducing the intensity of negative emotions associated with the trauma.
- Self-Reflection and Insight: Through regular journaling, individuals can gain insight into their thoughts and behaviors. This is called metacognition, which simply put, is thinking about our thinking. This self-reflection can reveal patterns and triggers related to trauma, helping individuals understand their responses and work toward healthier coping mechanisms.
- Increased Self-Awareness: Writing regularly fosters a deeper understanding of oneself. This heightened self-awareness can empower individuals to identify their needs and set boundaries, crucial steps in the healing process. Knowing oneself better also aids in developing self-compassion. Individuals need to understand that they are so much more than the trauma they have experienced, whether it happened to them, or they did something they struggle to forgive themselves for. Increasing self-awareness teaches us that our trauma does not define us.
- Building a Narrative: Traumatic experiences can fragment one’s sense of self and life story. Journaling helps in constructing a coherent and more accurate narrative, integrating the traumatic events into a broader context. This narrative-building can restore a sense of continuity and control, which trauma often disrupts.
- Stress Reduction: The act of writing itself can be therapeutic and cathartic. Journaling has been shown to reduce stress levels by providing an outlet for venting emotions and thoughts. This reduction in stress can alleviate some physical symptoms of trauma, such as headaches and insomnia.
Types of Journaling for Trauma Recovery
- Expressive Writing: This involves writing about one’s deepest thoughts and feelings regarding traumatic experiences. Studies have shown that expressive writing can improve emotional and physical health by reducing stress and improving immune function.
- Gratitude Journaling: Focusing on positive aspects and things one is grateful for can shift attention away from traumatic memories and promote a more positive outlook. It is important to identify and focus on the things we have, instead of the things we don’t. This allows us to be preoccupied with what we have, so for instance we are grateful for that old car, rather than focusing on wanting that souped-up sports car or jacked-up truck. This type of journaling can enhance emotional resilience and overall well-being.
- Prompt-Based Journaling: Using specific prompts can guide individuals to explore different facets of their trauma and recovery. Prompts such as “Describe a time when you felt safe” or “Write about a coping strategy that has helped you” can facilitate deeper reflection and healing.
Practical Tips for Effective Journaling
- Set a Regular Schedule: Consistency is key to reaping the benefits of journaling. Setting aside a specific time each day or week can help make it a regular part of one’s routine. I have found it most beneficial to either make journaling part of your morning routine or as a way to unwind and reflect at the end of a long day. Some individuals even prefer to begin journaling in the morning and then finish up at night. Whatever you decide to do, consistency is the key.
- Create a Comfortable Space: Journaling in a quiet, comfortable environment can enhance the experience. Ensure you have a private space where you feel safe to express your thoughts freely.
- Be Honest and Non-Judgmental: The effectiveness of journaling lies in being honest with oneself. Those in recovery from drugs and alcohol often learn the phrase “To thy own self be true,” which is written on the coins marking their success. Another way to look at this is learning to be authentic with ourselves and others and accepting ourselves for who we are. When it comes to journaling this means writing without self-censorship and avoiding judging your thoughts and feelings.
- Combine with Other Therapies: Journaling can complement other therapeutic approaches, such as talk therapy or cognitive-behavioral therapy (CBT). Discussing journal entries with a therapist can provide additional insights and support.
Precautions with Journaling
It is important to be aware that if you begin to journal about your trauma, while the benefits noted above are likely, sometimes they are not felt right away. Furthermore, sometimes journaling actually increases anxiety and stress at first. This is because you are beginning to willingly address your trauma and you are re-experiencing it again (psychologically), in order to reprocess it and build a more accurate narrative. This means it is likely that you will feel more triggered and anxious in the first few weeks but over time you will begin to experience the benefits noted above. If your emotions become too overwhelming when you begin you may have to take a break from journaling, however; this is also an indication that you probably need professional therapy as well. Oftentimes, journaling or other narrative based assignments are also used in the process of psychotherapy.
Conclusion
Journaling is a powerful, accessible tool for individuals dealing with trauma. By providing a means to express and process emotions, gain self-awareness, and build a coherent narrative, journaling can significantly contribute to healing and recovery. While it may not replace professional therapy, it serves as a valuable adjunct, offering a personal space for reflection and growth. Embracing journaling as part of a holistic approach to trauma recovery can pave the way toward emotional resilience and well-being.
If you are ready to begin addressing trauma, I encourage you to try journaling. If you need further help and would like to begin processing your struggles with a therapist, please reach out to GR Therapy Group. We have many clinicians who would be honored to walk alongside you and guide you down a path of trauma recovery.