Emotional Pain


Image by Motoki Tonn on Unsplash

Therapeutic Journaling for Beginners

  1. Get a large notepad. Small ones are not much use for this, as you need lots and lots of paper for those days when things flow. Use recycled paper if it makes you feel better, but the idea is to have enough paper so you can keep writing when emotions take a hold of you.
  2. Next, find a time and place where you will not be interrupted. It’s good to even block out time for this.
  3. Sit for a few minutes and get in touch with the most alive feeling in you. It could be anger, sadness, loneliness, or even be something more positive, like peace. Follow that feeling and start writing something like, “I feel angry because my mother told me”… or whatever your situation is.
  4. There will be times when you feel nothing. This may mean the emotion or feeling is subtle. It is more of a sensation. Try to get in touch with it before writing. It could even be something physical, such as feeling hot, or a headache or back pain. Pay attention to your body. Painful emotions often express themselves physically.
  5. Do not try to craft beautiful sentences. This is not for the public. The real way to journal is to let rip, say whatever you need to say. Don’t worry, you can throw it in the fire later, but you will find some gems in the midst of your rant. They may be worth looking at.
  6. Then, make it your own. Write to release tension and to understand yourself more. And there’s no need to edit as that will cause you to disconnect from the emotion.



𝘈𝘶𝘵𝘩𝘦𝘯𝘵𝘪𝘤𝘪𝘵𝘺, 𝘷𝘶𝘭𝘯𝘦𝘳𝘢𝘣𝘪𝘭𝘪𝘵𝘺, 𝘢𝘸𝘢𝘳𝘦𝘯𝘦𝘴𝘴 & 𝘨𝘳𝘰𝘸𝘵𝘩 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘴𝘵𝘰𝘳𝘺𝘵𝘦𝘭𝘭𝘪𝘯𝘨, 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘰𝘧 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦𝘴 𝘢𝘯𝘥 𝘬𝘯𝘰𝘸𝘭𝘦𝘥𝘨𝘦 𝘰𝘯 𝘴𝘱𝘪𝘳𝘪𝘵𝘶𝘢𝘭 𝘮𝘢𝘵𝘵𝘦𝘳𝘴.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Orla K.

Writing about mental and emotional health, Christian spirituality, healing, and travel.