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I remember putting those first words on paper as if it were yesterday. The moment I started, the words just flowed out. They were waiting for this opportunity, waiting to be freed from the prison that they had spent 11 years in.
I distinctly remember hitting publish after that. My first blog post finished and this long breathe escaped my chest. My body felt lighter and there was this wave of relief that washed over me. This was what freedom felt like.
5 WAYS TO HEAL FROM TRAUMA AND RECONNECT WITH YOURSELF
Healing from trauma is a deeply personal journey, and finding ways to process your experiences can be challenging. Writing offers a powerful and transformative tool to navigate your emotions, reclaim your voice, and reconnect with yourself. Whether you’ve experienced past trauma or are currently working through emotional wounds, here are five ways writing can support your healing journey.
1. Journaling for Emotional Release
Journaling is one of the most effective ways to process trauma and release pent-up emotions. Writing down your thoughts and feelings without judgment allows you to express what may be difficult to say out loud. You don’t need to filter or structure your words—just let them flow.
When you write regularly, your journal becomes a safe space to explore your emotions, uncover hidden triggers, and gain insight into your healing process. Over time, you may begin to notice recurring patterns in your thoughts and behaviors, helping you understand what supports your healing and what might be holding you back. Journaling can also provide a sense of control, allowing you to externalize emotions instead of letting them stay bottled up inside.
Additionally, writing can bridge the gap between your conscious and subconscious mind, bringing suppressed feelings to the surface in a gentle, manageable way. By revisiting past journal entries, you can see how far you’ve come, reinforcing your progress and reminding yourself that healing is possible.
Try this: Set aside 10 minutes daily to write whatever comes to mind. If you're unsure where to start, use prompts like:
What emotions am I feeling right now?
What is something I need to release today?
What would I say to my younger self who went through that experience?
Journaling is not about perfection—it’s about honesty, reflection, and allowing yourself the space to heal through words.
2. Writing Letters You Don’t Send
When I was in grade 5, I had some deaths in the family. I was heartbroken and unsure how to process my feelings. I was close to my teacher who was a writer. He told me to write a letter to my grandfather and to leave it in his casket.
I remember placing it inside the casket and knowing that he knew exactly what I had written. That getting those words out were the first step towards healing. This was my introduction to writing and the simple suggestion that got me hooked on using words as a healing tool.
Sometimes, trauma leaves us with words unsaid—to a person, to our past selves, or even to the version of us that is still healing. Writing unsent letters can be a cathartic way to express thoughts and emotions that may feel too heavy to carry. These letters can help you process grief, anger, or forgiveness in a safe space.
Try this: Write a letter to your past self offering compassion, or to someone who hurt you, expressing your feelings without worrying about their reaction. Then decide whether to keep, shred, or burn it as a symbolic act of release.
3. Transforming Pain into Poetry or Storytelling
Creative writing can turn pain into something meaningful. Poetry, short stories, or even personal essays allow you to explore your experiences in a way that feels empowering rather than overwhelming. When you externalize your trauma through creative expression, you take control of your narrative rather than letting it control you. Writing becomes a way to reclaim your voice, transform emotions into art, and give shape to the parts of your story that may have once felt fragmented or silenced.
Poetry, in particular, is a powerful way to express emotions that are difficult to put into structured sentences. The rawness of poetic language allows you to capture feelings in a way that traditional storytelling sometimes cannot.
In my journey, poetry has been a place of healing, reflection, and self-reclamation. My books, Until We Speak and Meraki Pages, are deeply rooted in this process—turning trauma into words, pain into poetry, and silence into something that speaks loudly. Each poem is a testament to the power of creative expression, reminding us that even in the depths of our struggles, our words can be a source of strength.
Short stories and personal essays also offer a unique way to process trauma. Sometimes, writing about your experiences through the lens of a fictional character or a metaphor allows you to approach your emotions from a safe distance. It creates space to explore difficult themes without reliving them directly.
Whether you write about a character overcoming adversity or craft a personal essay reflecting on your journey, creative writing gives you the freedom to shape your healing narrative in a way that feels right for you.
Try this:
Write a poem about a moment of resilience—big or small—that shaped you.
Create a fictional character who experiences a challenge similar to yours and write about how they overcame it.
Use a metaphor to describe your healing journey (e.g., "My healing is like a river, always moving, always changing.")
If you're looking for inspiration or a deeper connection to healing through poetry, explore Until We Speak and Meraki Pages. These books are not just collections of poems—they are reflections of survival, strength, and the power of putting emotions into words.
4. Using Affirmations and Gratitude Lists
When healing from trauma, it’s easy to become consumed by pain, self-doubt, and negative emotions. The mind often replays past events, reinforcing feelings of fear, shame, or unworthiness. However, shifting your perspective by incorporating affirmations and gratitude writing can help rewire your thoughts, allowing you to cultivate self-compassion, hope, and resilience.
Affirmations are powerful statements that challenge negative self-talk and replace it with empowering beliefs. When repeated consistently, they can help reprogram the subconscious mind, creating a foundation of self-worth and strength. Rather than focusing on past wounds, affirmations encourage you to embrace healing and recognize your inherent value.
Gratitude writing, on the other hand, shifts your focus from what’s missing or painful to what is present and nourishing in your life. Trauma can often make the world feel dark, but even in the most difficult moments, small joys—like the warmth of the sun on your face, a kind word from a friend, or a moment of peace—can remind you that healing is happening, even if it’s slow.
By integrating both practices into your daily routine, you create space for healing beyond pain. You begin to see yourself not just as a survivor of trauma, but as someone actively reclaiming joy, hope, and personal power.
Try this:
Write down three affirmations each morning, such as:
I am worthy of love and healing.
I am stronger than my past.
Every day, I take steps toward peace.
End each day by listing three things you are grateful for, no matter how small. Over time, this simple practice can help shift your mindset, making it easier to recognize moments of joy and progress.
Healing is not about ignoring pain—it’s about creating balance by acknowledging both struggles and victories. Affirmations and gratitude writing offer a path forward, helping you find light even in the darkest moments.
5. Creating a Safe Space for Reflection
Healing is not linear, and revisiting old wounds through writing can sometimes bring up difficult emotions. To make the writing process feel supportive rather than overwhelming, it’s important to create a dedicated space that signals to your mind that this is a safe place to express and process your feelings.
Incorporating writing rituals can help transform your practice into something grounding and intentional. As mentioned in Writing Rituals: Creating Sacred Moments with Your Words, having a structured writing space and routine can deepen your connection with your words and emotions.
A writing ritual might include lighting a candle, playing soft music, or setting an intention before you begin. These small but meaningful actions create a sense of safety, making it easier to open up and be honest with yourself.
Choosing a specific medium for your writing is also important. Some people prefer the tactile feeling of pen on paper, while others find comfort in typing on a laptop or using a digital journal. The key is to find what makes you feel most at ease. Your writing space could be a quiet corner of your home, a favorite coffee shop, or even a place in nature that brings you peace.
Additionally, consider setting boundaries around your writing time. Trauma work can be emotionally intense, so allow yourself the freedom to step away if the emotions become too heavy. Pairing writing with self-care—such as deep breathing, movement, or a soothing cup of tea—can help regulate your emotions and prevent overwhelm.
Try this:
Create a ritual that signals to your mind that it’s time to write, such as lighting incense, wrapping yourself in a cozy blanket, or starting with a deep breath.
Choose a specific time of day when you feel most comfortable writing, whether it’s in the quiet of the morning or before bed.
Have a grounding practice in place for after your writing session, like journaling about something positive, going for a walk, or practicing mindfulness.
Writing is more than just words on a page—it is a sacred act of self-discovery and healing. By creating a space and ritual that feels safe and supportive, you allow yourself to reconnect with your emotions in a way that nurtures your healing journey.
Writing is a profound tool for healing, self-discovery, and empowerment. Whether you choose journaling, storytelling, or affirmations, the act of putting words to your emotions allows you to reclaim your voice and reconnect with yourself. There is no right or wrong way to write—what matters is that you give yourself the space to express and heal in your own time.
If you’re ready to explore healing through writing in a guided and supportive environment, join the Empowerment Circle Membership. This membership is designed to help you process your emotions, rediscover your voice, and use writing as a powerful tool for healing.
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