Welcome to part two of our ‘Journal Prompts for Trauma Survivors’ series, where my work as a Denver trauma therapist and my love for writing collide in the hopes of empowering trauma survivors on their healing journey.
Regaining Empowerment After Trauma Through Writing
Trauma is a complex, multifaceted experience that can be hard to put into words. And while words aren’t required for healing, it’s natural to look for an outlet to release and begin making sense of what you’ve been through.
No matter what kind of trauma you’ve experienced, it often impacts your ability to feel safe, in control, and trusting of others. Over time, this can begin to shape the way you see yourself, your relationships, and the world around you.
You might notice shifts in the beliefs you once held:
I must be responsible for what happened to me
The world is dangerous and I can’t trust anyone
Anything bad could happen at any time, no matter what I do
This loss of safety and trust can feel disorienting. Routines, coping strategies, and relationships that once felt grounding may now feel ineffective, unfamiliar, or even overwhelming. Day-to-day life can begin to feel harder to move through with the same sense of steadiness or confidence.
Part of healing involves slowly reconnecting with a sense of safety in your body, your environment, and your relationships. Journaling can be one way to begin that process, helping you notice how trauma is showing up in your daily life while also reconnecting to moments of stability, clarity, and self-trust.
Below are journal prompts designed to support both awareness and reconnection.
Journal Prompts for Understanding Trauma’s Impact on Your Daily Life
The impact of trauma often appears within a voice of self-criticism, shame, and doubt. Examples include, You caused this, or If you were smarter you could have-. When do you hear this voice appear within you? What does it say? How does it feel to be aware of it?
Do a body scan***: imagine a wand beginning at the top of your head and moving down your body, front and back, until it reaches your toes. Where do you feel tension, tightness, pressure, or pain? Where does your body feel neutral, relaxed, loose or calm? Do these areas carry a temperature or a texture to them? Do they shift as you bring awareness to them?
***if you experience chronic pain or are a survivor of sexual assault, take caution with this activity. Bringing awareness to our bodies when they have been violated or are in a state of pain can sometimes exacerbate symptoms.
How do you feel about the platonic, familial and intimate relationships in my life currently? In what ways have you seen and felt the dynamic shift (if at all) since your trauma occurred? How are you perceived in these relationships now? How are you perceiving yourself?
If you had to create mantras or slogans for your past, present, and future in this moment, what would they be?
How does my daily routine differ pre and post trauma? Consider eating, sleeping, and movement habits, places you frequent, social activities, etc.
If these reflections bring up questions about why your body continues responding to experiences from the past, you might also explore our article on how the body responds to trauma. It offers insight into the protective nervous system responses that can leave us feeling anxious, disconnected, or on edge, even when we're no longer in danger.
Journal Prompts for Creating Safety and Strength After Trauma
What are sources of constancy in my life that I am able to still rely on? These can be routines, foods, people, animals, and places. How do I feel when I am with these sources of constancy?
Imagine a younger version of yourself (as young as months ago, or as young as childhood years) that knew peace, comfort, safety and joy. If they were in the room with you now, what would they want to share with you? What brings them excitement, meaning and hope?
Consider your present daily life, and make mental note of all the tasks required of you. Assign them units of energy ranging between 1-10 (i.e. walking the dog is 3 units of energy, your work day is 7 units of energy). Calculate the units of energy necessary for you to get through your day and notice your emotions and thoughts about how much energy certain tasks require. Now, consider what forces in your life supply the units of energy (sleep, connection from friends and family, working out, etc). Where can you increase units of energy acquired, and where can you decrease units of energy spent?
How do you define resiliency? Where do you see this manifested in your life? When was a moment you recognized your own strength, endurance, patience or healing?
Notice your answers to the following questions:
Who could I call on a day when I am feeling depressed, anxious or overwhelmed?
Who could I call when I need to have fun and distract myself for a bit?
Who could I call if my car broke down and I needed a ride?
Who could I call to spend time on the couch with me watching TV without talking?
**Did the same person show up for each question? If not, how do these people differ? What does that tell me about who is best for specific types of needs and why?
If you're looking for more opportunities to reflect on your healing, part one of our Journal Prompts for Trauma Survivors series offers additional exercises focused on building resilience, rebuilding self-trust, and setting intentions for the future.
More Resources for Healing after trauma
Healing looks different for everyone, and there are many ways to begin understanding and tending to the impact of past experiences. If you're interested in exploring different approaches to trauma healing, these articles offer additional insight into how we can process painful experiences and reconnect with ourselves.
You Don't Have to Navigate Healing Alone
Journaling can offer a meaningful space to reconnect with yourself, make sense of your experiences, and begin tending to the parts of you that have been impacted by trauma. But sometimes, the things we uncover through reflection need more space, support, and care than we can offer ourselves alone.
Through trauma therapy in Denver, we can begin exploring these experiences together, helping you process the pain of the past, reconnect with a greater sense of safety, and build a more compassionate relationship with yourself.
You deserve to feel supported as you heal. We'd love to connect with you.
