Have you ever found yourself emotionally stuck — like you’re feeling something but can’t quite name it, move through it, or shake it off? You’re not alone. When we don’t have words for what’s going on inside, it can feel like we’re carrying invisible weight. Journaling can be a gentle way to check in with yourself and make that inner world a little clearer.
Journaling is more than just writing down your thoughts. Journaling helps externalize emotion, process stuck thoughts, and create insight. It’s a way of slowing down your thoughts enough to hear them. When emotions feel tangled or overwhelming, journaling can help you translate that fog into something more tangible. Putting your inner experience into words gives your brain a chance to process what’s happening instead of just feeling stuck in it. It creates space between you and the emotion, which can lead to clarity, relief, or even just the simple acknowledgment of “Oh… that’s what’s going on.” You don’t need perfect grammar, beautiful sentences, or big breakthroughs, just a willingness to get curious and listen inward.
Here are some examples of journaling prompts you can utilize to get started:
- “Right now, I feel ____ and I think it might be because ____.”
Start where you are. - “If my body could speak right now, it would say…”
This helps bridge somatic awareness and emotional insight. - “Something I’ve been avoiding is…”
Brings suppressed thoughts into awareness. - “If I were really honest with myself, I’d admit that…”
For clients who intellectualize or deflect, this can go deep fast. - “A part of me feels ____, and another part feels ____.”
Great for recognizing internal conflict and building self-compassion. - “What I need right now is…”
Ends with a gentle check-in that moves toward care, not just insight.
“These are great prompts, but how do I get started?” I’m glad you asked! Start by setting aside about 5-10 minutes out of your day and dedicating that time to journaling. When its time to journal, use one of the prompts mentioned above or something simple such as “How am I feeling right now?” Using prompts gives your brain a place to land. If possible, try journaling by hand. Typing is fine too, but writing by hand can slow your thoughts and create a more embodied connection with what you’re feeling. Don’t worry about “doing it right” there is no wrong way to journal. If you start venting, rambling, or switching topics halfway through, great! Let it be messy. That’s usually when the real good stuff shows up.
Another tip I have is to set a timer. Setting a timer can be helpful because it gives you a safe little window of time where your only job is to show up. Setting a timer also keeps you from spiraling too long if you’re writing about something heavy and it makes the task feel doable. You’re not trying to solve everything or write a masterpiece. You’re just giving your thoughts a place to land for 5 or 10 minutes.
After journaling, finish with a grounding question. This can include questions such as “What do I need right now?” or “What’s one kind thing I can do for myself today?” Grounding questions remind your system that you’re safe, capable, and not alone in what you’re carrying. They offer a gentle way to transition back into your day with more clarity and compassion.
Remember, you don’t have to write your way to a solution, just writing your way to honesty is a powerful step. Emotional clarity doesn’t always come all at once, but it tends to show up when we give it room too. Also remember, go easy on yourself, this is for you!