Are you someone who tends to keep thinking about the same difficult memories or experiences over and over again and can’t seem to stop it? Do these thoughts tend to almost come out of nowhere when you get stricken with them? Do you feel trapped by your negative thoughts and feelings about past experiences and can’t seem to shake them? If you answered yes to one or more of these questions, then I encourage you to read on to find out how journaling can possibly help you with your own trauma.
Trauma is More Widespread Than We May Have Ever Known Before
Trauma isn’t something new, but we now have a way of describing it and identifying it in such a way that we didn’t have in previous times. More people are becoming aware of it since there’s been more ability to identify and describe it in recent years. The fact that we’ve now been able to talk about it more effectively isn't the reason it’s increased so much, but it certainly helps us to be more aware of its presence. It’s something that’s plagued the human race for a long time, but it’s not decreasing by any means at all. The unprecedented assaults on our ecosystems, the threat of perpetual Armageddon, and increasing aggression and friction between nations and within our own is not making it any better.
How Journaling Can Help You Cope With Trauma
Journaling can be helpful with trauma for at least a couple of reasons. One is that people who have these looping thoughts and feelings related to past negative experiences need a way to be able to get them out. Journaling is one way to do this. Writing down your thoughts and feelings gives you a way to get them out of your head and heart by putting them on paper. It also gives you a degree of objectivity on your thoughts and feelings that you don’t have without doing that, especially if you haven’t been able to talk to someone about them. Once you’ve gotten it out in writing, then it’s in a space that is contained, and apart from your nervous system, and the very act of writing is a way to kinesthetically get the trauma out of your nervous system, at least for a while.
How to Use Journaling Most Effectively for Trauma
To get the most out of journaling, I recommend starting at any time that you notice you have these looping thoughts that tend to settle into your mind, or some feeling that has settled in, and you can’t seem to shake it/them. These feelings are often related to the looping negative thoughts, but it doesn’t have to be that way. Once that happens, then it’s a good idea to get some paper and a pan or a pencil, or a notebook or a binder if you have one and go ahead and start jotting down all your thoughts and feelings as they’re coming into your head as best as you’re able. You can do this on an electronic medium, but for some people the act of writing with the dominant hand can be most therapeutic. Then it’s best if you can keep writing until you exhaust the negative feelings and/or thoughts that have been going on inside of you. You are ready to stop journaling once you get to a place that’s neutral or positive in terms of the tone of what your writing. If you need to stop before you get to that point, take a break to go do something else. That’s fine. The idea however, is that there’s probably more to write if you haven’t already come to a neutral or positive place. Of course, talking to an actual trusted friend or family member about your issue can be very helpful too. But journaling is something very important that can be used either before or after doing this.
What If You Continue to Struggle with Trauma Despite Journaling Regularly?
Journaling isn’t meant to be a cure for trauma, but it definitely can be a great way to cope with it. In fact, some forms of grief and loss can be successfully resolved by writing down thoughts and feelings towards a deceased loved one and reading them in therapy, along with getting feedback on it. I’ve been helping my clients with their trauma experiences from my entire social work career, and would be happy to talk to you about whether I might be able to help you with your particular experience of trauma or not. Feel free to call the number at the top of the page, or fill out the inquiry form below if you live in Maryland or Texas, and I’ll get back to you as soon as I can to schedule a free phone consult. You only stand again by doing something positive to cope with your trauma, and working to help prevent it from taking over your life is one of the best things you could ever do for yourself, your family, are those you care about?
Visit our page on trauma therapy to learn more about how Scott can help you with journaling.
About the author: Scott Kampschaefer, LCSW is a private practice therapist in Frederick, Maryland. He has an extensive background in working with depression, anxiety, and bipolar disorder at a clinic for older adults with these disorders in Austin, Texas. He now works with adults and adolescents 14 and up in private practice. His most recent book is titled The 5 Pillars of Addiction Recovery and is available for purchase on Amazon and in paperback on this website.