First, it allows you to gain clarity about what you really want and the things that are important to you. It might seem frivolous at first, but the benefits of this exercise are two-fold. What does it look like? What city are you living in? Are you in an apartment, a house? Do you have pets? What are their names? Be as detail-oriented and dream as big as possible. In your journal, free-write a description of your ideal life. We must remember that we work with the Universe to manifest the reality we seek, and so it’s important to get specific about what we want. Every dream is an order we send out into the Universe. Most of us may have a vague idea of the things we desire-money, success, love-but rarely do we get clear on the details. In order to dream big, you’ve got to know what it is you want out of life. Free-Writing Prompt #4: Describe Your Perfect Reality After writing your letter, you may feel relief simply through the action of getting these long-held thoughts out of your mind.
Use your journal as a dumping ground of sorts to get to the root of what you truly want to say-completely unfiltered. Other times, we may desperately want to work through our issues with another person, but can’t pinpoint exactly what we want to say. Sometimes we harbor negative feelings toward others that we never express. Free-Writing Prompt #3: Write a letter (you’ll never send)Īnother helpful journaling exercise is to write a letter that you never send.
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IF I’m afraid of speaking my mind and being assertive… THEN I will remind myself that I am free to feel how I feel and communicate to my partner where I standīy having a contingency plan in place, you give yourself a better chance at making productive decisions when confronted with triggering situations. IF I’m craving junk food…THEN I will choose the healthiest alternative or substitute IF I’m sad…THEN I will comfort myself with positive affirmations, not food IF I’m bored…THEN I will distract myself with physical activity Your “If…Then…” list might read something like this: Perhaps you want to lose weight or make healthier lifestyle choices, but you struggle with emotional eating. Identify an area in your life that has been problematic. An “If…Then…” List is a strategy or guide designed to prepare productive, healthy responses to uncomfortable, undesirable, or painful situations. When we don’t have a strategy for processing and repurposing our pain, we may resort to unhealthy coping mechanisms like drinking, drugs, emotional eating, violence, and self-harm. Oftentimes what keeps us in a cycle of pain is not merely the event or trauma itself, but the fact that we have no system in place designed to help us cope with the pain. While the “Spill Your Guts” prompt is purely for emotional release, the “If…Then…” List is all about the strategic management of those emotions.
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It’s okay to be upset-give yourself permission to feel the full range of your emotions. You may even find yourself writing down feelings you weren’t even aware you were experiencing. With the “spill your guts” exercise, you’ll find that you harbor less tension, resentment, or misguided anger because you’ve actually granted yourself the space to let it out. When we spend so much of our day holding back for other people, it’s important to release our feelings, however ugly they might be. Think of it as the equivalent of screaming into a pillow or hitting a punching bag. This demands acknowledging emotions or thoughts that you may be embarrassed or even afraid to address. Are you upset, pissed off, distraught, terrified, ecstatic, euphoric? When journaling, allow yourself to feel your feelings, and feel them at full volume. So many of us live our lives for other people-we bite our tongues, bottle up emotions, and stifle thoughts so as to be as amenable and please as many people as humanly possible, and in the process, we can lose ourselves. You may think it sounds dramatic, but it can actually be quite therapeutic to pour your feelings out onto the page. Here are 5 Free-Writing prompts for journaling for stress/anxiety relief: Free-Writing Prompt #1: Spill your guts While there is no right or wrong way to go about it, I’ve included some ideas to get you started on your free-writing journey. It’s also incredibly enlightening-you’d be surprised how much you can discover about yourself when you sit down to write. The best thing about free-writing is that it is accessible to everyone all you need is a notebook and a pen or pencil.
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