Written by Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a psychologist specializing in trauma, anxiety, and women's health. She is the founder of DM Coaching, an online coaching platform, a psychology professor, and a private psychotherapy practice owner.
Trauma has a way of embedding itself into our minds and bodies, often leaving us feeling overwhelmed, stuck, or disconnected. For many, the road to recovery is not a straight line but a winding journey of self-discovery and healing. Among the many tools available for navigating this path, journaling stands out as a profoundly accessible and effective method for processing trauma and fostering emotional well-being. Here’s a deep dive into how journaling can help with trauma recovery and some practical tips to start your own healing journey through writing.
A little bit of science
Trauma leaves an indelible mark on the mind and body. Whether it stems from a single event or prolonged, chronic exposure to toxic stress, its effects can be long-lasting and complex. While traditional therapies like counseling and medication play pivotal roles in recovery, an often overlooked yet powerful tool is journaling. This simple act of putting pen to paper profoundly affects the brain and emotional well-being, as supported by decades of scientific research. Let’s delve into the science behind journaling and its role in trauma recovery.
How trauma affects the brain
To understand the benefits of journaling, it’s essential to first explore how trauma impacts the brain. When we experience trauma, the amygdala, the brain’s emotional center, becomes hyperactive, leading to heightened feelings of fear and stress. Simultaneously, the prefrontal cortex, responsible for rational thinking and decision-making, often becomes less active, making it harder to process and regulate emotions. The hippocampus, which helps store and organize memories, may also shrink, causing fragmented or intrusive memories.
Trauma often traps individuals in a cycle of heightened arousal and avoidance, making it difficult to process the experience and move forward. This is where journaling can step in as a therapeutic intervention.
Journaling, specifically expressive writing, has been extensively studied for its effects on mental health and trauma recovery. Writing about traumatic experiences helps people process their emotions, leading to reduced psychological and physical symptoms. Here are some ways journaling impacts the brain and body:
1. Emotional regulation
When you write about traumatic experiences, you engage the prefrontal cortex, which helps regulate emotions. This process allows you to move from a reactive state to a reflective one, enabling you to gain control over overwhelming feelings. By putting your thoughts into words, you gain clarity about what you’re feeling and why. This can be particularly helpful during challenging times or when making difficult decisions.
2. Enhanced self-awareness
Through journaling, you can better understand your habits, triggers, and patterns. Over time, this awareness can lead to personal growth and more intentional living.
3. Processing and reframing memories
Journaling facilitates the integration of fragmented memories. By organizing thoughts and feelings on paper, you create a coherent narrative, which helps reduce the emotional charge of traumatic memories over time.
4. Stress reduction
Writing about trauma lowers cortisol levels, the hormone associated with stress. As cortisol decreases, so do symptoms of anxiety and hyperarousal, which are common in trauma survivors.
5. Strengthened neural connections
The act of writing helps build new neural pathways in the brain. This neuroplasticity fosters resilience, emotional healing, and the ability to approach traumatic memories with greater objectivity.
6. Improved immune function
Studies have shown that expressive writing can enhance immune function. This connection highlights the mind-body link, where emotional healing positively affects physical health.
Types of journaling for trauma recovery
Free-writing: This method involves writing continuously without worrying about grammar, spelling, or coherence. Let your thoughts flow freely, capturing whatever comes to mind.
Guided prompts: Using prompts can help you explore specific aspects of your trauma or emotions. Examples include:
What is one thing I need to forgive myself for?
Describe a moment when you felt safe. What made it comforting?
Gratitude journaling: While trauma can overshadow positivity, focusing on gratitude helps shift your mindset. Write about three things you’re grateful for each day, no matter how small.
Letter writing: Write letters to your past self, your trauma, or those involved (you don’t need to send them). This can help release emotions and foster understanding.
Visual journaling: If words feel limiting, incorporate drawings, colors, or collages to express your emotions creatively.
How to fit journaling into a busy schedule
In today’s fast-paced world, finding a moment to pause and reflect can feel like a luxury. However, journaling, a simple yet powerful tool, offers an accessible way to foster emotional well-being, enhance productivity, and manage stress. Whether you’re a seasoned writer or someone new to the practice, journaling can transform your daily life. Let’s explore its benefits and how you can seamlessly incorporate it into even the busiest of schedules.
Start small: If your schedule is packed, begin with just 5 minutes a day. Set a timer and write whatever comes to mind – no need for perfection or lengthy entries.
Choose the right time: Identify a time when you’re least likely to be interrupted. For some, this might be early morning; for others, it could be just before bed.
Keep it simple: Your journal doesn’t need to be elaborate. A simple notebook or a journaling app on your phone works perfectly.
Combine it with existing habits: Tie journaling to something you already do daily, such as drinking your morning coffee or winding down after dinner.
Use prompts: If you’re unsure what to write about, prompts can help. Try questions like:
What made me smile today?
What am I grateful for?
What do I want to let go of today?
Be flexible: Don’t pressure yourself to write every day. Consistency is important, but skipping a day or two won’t undo your progress.
Set boundaries: Let others know that your journaling time is non-negotiable. Protect this time as you would a meeting or appointment.
Revisit and reflect: Occasionally, take a moment to review past entries. This practice can offer insights into your growth and remind you of how far you’ve come.
Overcoming common barriers
“I don’t have time”: Even a single sentence can be impactful. Write during small windows, such as while waiting in line or during your commute (if you’re not driving).
“I don’t know what to write”: Focus on freewriting, letting your thoughts flow without judgment. Alternatively, jot down a list or doodle to get started.
“I’m not good at writing”: Remember, your journal is for you. Spelling, grammar, and structure don’t matter. What counts is expressing yourself honestly.
Journaling is more than a creative outlet; it’s a scientifically backed tool for trauma recovery. By engaging the brain’s healing mechanisms, it empowers individuals to process emotions, reframe memories, and reclaim control over their narratives. If you’ve experienced trauma, consider giving journaling a try. Start with just a few minutes a day, and let the page become a space for healing, reflection, and growth. Remember, recovery is a journey, and each word you write brings you closer to wholeness.
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Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a practicing Psychologist and a Professor of Counseling Psychology with over 23 years of clinical experience. Her specialties are trauma, anxiety disorders, and women’s health.
She was recently awarded the Distinguished Professional Service Award for leadership in international trauma counseling development. Dr. Millette is a founder of the DM Coaching platform designed to support women across the globe in creating a life worth living in the aftermath of difficult life experiences. Originally, from the Czech Republic, Dr. Millette currently resides and practices in the United States and Canada.
