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5 Highly effective Every day Journaling Prompts for Processing Your Feelings | Wit & Delight

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A woman sits on a cozy armchair and writes journaling prompts for mental health. A yellow lab sits at her feet on a rug.
Picture by Suruchi Avasthi

“Really feel your emotions” is recommendation that looks like non-advice. Like, no shit, Sherlock. We’re all constructed to really feel emotions, simply as we breathe and digest meals and pump blood by our veins with out a lot as a thought. And it’s true—we’re using the waves of our feelings on autopilot as a result of life is overwhelming and taking a look at what’s effervescent beneath your unconscious can threaten the fragile steadiness of issues. 

Sadly, analysis exhibits many years of repressed feelings can manifest in numerous bodily and psychological illnesses—from autoimmune points to hypertension to most cancers. In my twenties, my therapist advised me if I didn’t begin managing my stress, my physique would discover a strategy to handle it for me. I may select to really feel my emotions or confront a much bigger, extra debilitating mess sooner or later. 

Once I turned thirty-nine, these phrases carried extra weight. My ldl cholesterol had crept up, I felt sluggish and listless, and worst of all, I felt trapped in my habits. I used to be too drained to make use of willpower to bully my method into submission. I not had the power to combat or flee. And I had no thought the place to begin releasing the strain valve with out blowing up my life. 

Processing My Large Emotions

I did, in a method, blow up a part of my life. I “stop” Wit & Delight because it existed in its earlier kind to keep away from feeling the disgrace of failure. In probably the most debilitating and disorientating moments, just a little voice would inform me to put in writing. If you are able to do one factor at the moment, it’s write. 

Writing—by these essays and my morning journaling apply—was serving to me course of what felt unfixable in my thoughts. On paper, the problems appeared smaller. I may see the place I used to be mendacity to myself, unable to look the reality within the face. I may see the place I merely wanted to be loving and compassionate to the a part of me that felt completely terrified. Once I stored all of it in my head, it was simpler to remain at midnight. It was simpler to hate myself. When phrases hit the web page, I used to be in a position to see my ache, have compassion for my struggling, understand that my experiences linked me to different people, and because of this, acknowledge I used to be feeling what was true. 

I spotted every time we’ve a deep response to one thing—be it pleasure, rage, envy, or disgust—we’re having these emotions as a result of we care. No matter that factor is, it issues to us. And I discovered that to be actually stunning. It was the primary time I understood that my emotions weren’t one thing to worry, however indicators pointing me dwelling. 

I spotted every time we’ve a deep response to one thing—be it pleasure, rage, envy, or disgust—we’re having these emotions as a result of we care. . . . It was the primary time I understood that my emotions weren’t one thing to worry, however indicators pointing me dwelling. 

Once I look again by previous journals, I typically discover I wrote about the identical issues time and again in circles. I used to be processing my ideas with out contemplating the emotions I used to be experiencing in my physique because of this. 

Right this moment I’m writing a few extra centered strategy to journaling that places emotions entrance and heart. I need to share my learnings with you as a result of they’ve modified my perspective and my life. It’s all as a result of I listened to that foolish piece of “non-advice” and began to put in writing what was true, not solely what I may face.

If you happen to’re available in the market for a brand new journal, give certainly one of these a attempt:

A Emotions First Method to Journaling

Many journaling workout routines deal with ideas, however I’ve gotten probably the most out of my journaling apply after I look past the thought to the feeling I have to launch. I’ve typically discovered myself ashamed of my emotional response to what occurs in life, but it surely’s the disgrace that retains these emotions caught. Journaling affords a protected place to precise and course of them. 

Once I begin with what’s taking place in my physique, I get entry to the knowledge I can’t attain after I’m in my head. It doesn’t matter what it’s that’s making my ideas swirl, processing the ensuing emotion and letting it transfer by me is what finally helps me transfer previous it. 

My Journaling Prompts for Processing Feelings

Begin by responding to the immediate, How am I feeling proper now? If you wish to deal with a particular scenario in your journaling, as a substitute reply to the immediate, How does my physique really feel after I take into consideration the factor that’s bothering me?

Then ask your self, The place in my physique am I experiencing the feeling? Do you are feeling strain in your chest? Your proper shoulder? Underneath your collarbone? How does it really feel? Like an electrical present? Like a strong mass? Is it gooey or sludgy or prickly? Give the sensation a whole bodily manifestation—assign it attributes reminiscent of weight, shade, texture, and odor. There are not any mistaken solutions. 

Then reply the prompts, What’s this sense making an attempt to inform me? What does it need me to know proper now? 

Give the sensation a voice. Let it communicate to you with out judgment. When you’ve let it communicate, thank no matter got here out. Witness what it needed to inform you. Don’t assign it any which means, attempt to repair it, or shove it away. 

Once I begin with what’s taking place in my physique, I get entry to the knowledge I can’t attain after I’m in my head.

Journaling Takes Follow

If this course of appears overwhelming, or in case your feelings are troublesome to unlock, bear in mind this: Journaling takes apply. Over time, its results turn out to be increasingly more profound. I encourage you to decide to the method as soon as a day for every week, ideally within the morning (or everytime you sometimes really feel most clearheaded). All through the week, for those who discover one thing that triggers you, jot down the thought and/or feeling whereas it’s in your thoughts as a substitute of shoving it away. Then you possibly can come again to it later in your journaling. 

I hope you no less than contemplate what you’re consciously feeling to be the tip of the iceberg of what you’re subconsciously experiencing. Avoiding our feelings is a type of management. It’s us clinging to what hurts as a result of altering and releasing the issues that damage us means we step into an unknown a part of ourselves—an unknown future the place we’re undecided what to anticipate. So give your self some grace. It’d appear to be one thing we must always simply be capable to do, however most of us have been conditioned to include the reality of our emotions. Consequently, we shut out a beautiful sort of inside knowledge and deeper reference to the world round us. 



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