||Write about your activities during the
day. Did you feel anxious, stressed or perhaps, bored about any of
them? Were you overwhelmed by all you had to
do? Did you feel guilty about not doing
Did you enjoy your activities? If you didn't enjoy
something, why not?
||Write about the dreams. Describe what you remember. What
significance do they have for you? Did you wake up feeling ok or terrified? Do
the feelings you in your dreams correspond to feelings
you hold inside, even if you haven't been aware of them? Did you dream about events in your past that may be
affecting you now? Is there a pattern to your dreams?
||Write about your hopes
or plans for the future. Maybe you want your own home and a
satisfying career. Describe your ambitions in detail. What
excites you about them? What do they mean to you?
Independence or safety? A
to be happy? How would achieving you goals bring you those things?
||If you had an argument or disagreement
with someone, write about it, especially if the argument, the
disagreement, or the someone is significant to you. Strive to
understand any anger, irritation, or defensiveness you felt. Did you feel attacked or
belittled? Did you
feel stupid? Did you feel misunderstood or ignored? You can safely
vent your anger in writing. You may want to write a letter to the person
you argued with and tell
him or her off. Go
ahead. Do it in your journal (but beware of the temptation to send
||Write about difficult
personal issues. What are your feelings about these issues? How can you
redefine your struggles and do something different
in the present? Writing about past traumas in a private journal can be freeing and may help
guide you on your path to healing.
||Try drawing if words
don't come to you. Drawings can express both conscious and
unconscious thoughts and feelings. Remember, no one has to
see them. You don't have to draw well.
Scribbling in a bright red or black may help you get out anger or
pain and despair.
||Describe a place that
feels safe. What about this place creates feelings of security? What could you change in your life to
feeling of safety? Finding
a safe place, even if it's imaginary, can be helpful to trauma survivors.
||Try stream of consciousness writing--set a
time limit, perhaps 5 minutes, and write everything that comes to
mind during that time. Don't worry if it doesn't make sense or
isn't grammatically correct--it doesn't matter. Just write your thoughts as they come.
finish, you'll feel a positive release of emotions you had locked
||If you're anxious about something you must
do, you can write down what it would be like to accomplish the task
and how it would feel. Keep this image and the feelings of successful achievement
in mind. Your stress level may diminish, and you may feel
better prepared to face the situation and thrive.