Journaling: How to Heal and Gain Self-Knowledge through the Practice of Journaling

I was never one to journal when I was young, so starting as an adult has been deeply enriching. Creative writing and journaling have opened portals within me, giving younger parts of me—once unheard—the voice they never had.

I often write creatively in response to prompts and use the exercises in The Way of the Journal Workbook by Kathleen Adams when I am looking to heal. Additionally, I journal with God, listening to that small, still voice within, asking questions, receiving insights, and deepening the relationship. Let’s explore more about these different ways:

"Like meditation and quiet reflection, journaling appreciates the value of processing our feelings and thoughts, allowing them to flow out of us, and revealing the wisdom, memory, and suffering they contain."

Journaling For Healing

Some of us have experienced trauma and believed we were to blame for certain events and incidents. Events such as abuse, bullying, racism, neglect, etc. These incidents may never have been processed. The young child within was never seen or heard for the pain and suffering they went through. Journaling for healing supports those parts and lets them have a voice. You can then choose whether to share your writing or not.

Through exercises and prompts, I discover why I resist things or feel fearful about something. Gaining more self-awareness has been positive and productive.

Once you understand why you do what you do and give that part of you a voice, you can make more mindful choices.

Prompts - Journaling & Creative Writing

This practice has inspired me to write a memoir, and I am often amazed at what bubbles up from the creative subconscious. When you put the pen to the page and express yourself—it is healing.

"People carry around their stories forever in their cells. And once you get it out of you and onto the page – you’re never going to forget it. But it’s not as heavy. A lot of it [writing] is lightening the load.” – Nancy Slonim Aronie

Something to remember while journaling: never edit; just let the pen flow. Use the axiom, “show, don’t tell"; this gets us out of our heads and into experience and feelings. We can express how something affects us viscerally and intellectually—a powerful path to creativity and self-knowledge.

Another great resource is Judy Reeve's book, "A Writer's Book of Days." It is filled with information for writers and daily writing prompts. You don't have to be a writer to get value from it.

Another recommendation is the Writer's Circle Program run by Sandra Marinella. I am grateful to have learned much from this group. Her book "The Story You Need to Tell" is about the power of your story.

Here are other journaling and creative writing resources I have found helpful. I know there are many more, but this is a great start.

https://iajw.org/

https://storyyoutell.com/about-sandra/

https://www.judyreeveswriter.com/

Journaling with your Higher Power

When you spend quiet, alone time listening to that small, still voice inside (your inner wisdom), I call it God (you might prefer to say Source, The Light, etc.). Hearing from God keeps me grounded, reminds me of who I am, and gives me insights and clarity.

I started journaling and listening to this higher perspective after reading I Was Busy, Now I’m Not by Joseph Peck, MD, the Time Doctor. It has been a powerful practice. He has a lot to say in the book because he is a business coach; however, in a nutshell, the more time you spend slowing down, meditating, reflecting, listening to God, and, in this case, journaling about what you hear, the more fruitful your work will be. You will achieve more by being focused and purposeful.

Gratitude

When journaling with God, I start by writing down all I am grateful for which puts me in a heart space, then ask questions and have a back-and-forth conversation through journaling. Being in your heart helps you get out of your head and your limited mindset, so you can hear from a larger, higher perspective.

I’m often surprised by the insights I receive. I gain confidence knowing I am loved, connected, and encouraged. My Journaling for Healing and writing with prompts frequently lead to Journaling with God, as I seek more insight from this higher perspective. They sometimes flow together.

Hal Elrod, in his book Miracle Mornings, recommends starting a 10-minute daily journaling practice (he calls it scribing). If journaling feels daunting, you can start small with 10 minutes and grow from there if you choose.

I hope you will enjoy the process of journaling. I will often combine my journaling with EFT if I have a part that might need some letting go. It is a powerful adjunct to journaling for healing and self-knowledge.

If you feel called to explore this work more deeply, if you have trauma that needs healing and release, I am happy to help.

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