Journal prompts, Journaling tips & techniques

Journaling to process heavy emotions – A complete guide

How to use journaling to process heavy emotions:

Ever been through a feeling when it seemed like you wouldn’t make it out alive because the grief was too heavy to bear? We all have been through those moments you know – it can be anything – the death of someone we love, a bad breakup, being bullied, being screamed at – a lot of instances that can cause a major breakdown. In a nutshell, Life is not a happy movie all the time. There can be events and instances that can shatter you, and destroy you to pieces.

journaling to process heavy emotions

And what do we do about that? How do we fix that? It’s a given that no one likes to feel that way. And there’s no escaping because the grief catches you, if not today, then someday. So what’s left? What’s the solution?

The truth is, there’s no solution – at least if we are talking about a quick fix here. Heavy emotions need to be handled healthily. Crying and sobbing heavily, screaming at the top of your voice, – they’re all necessary outlets. There’s no denying that.

But sometimes they’re not enough. You need more than that. You need something more to process your emotions. That’s where Journaling comes in – A journal to manage emotions. 

How I use Journaling to process heavy emotions:

I found this miraculous art of journaling at the lowest period of my life where I felt completely shattered. It felt as if I was in the darkest room and there wasn’t a way out.

During that phase, journaling was like the invisible door that led me to the path I’m today. I used this beautiful art to help myself with anxiety, the grief of broken friendships, heartaches, stress, overwhelm, and whatnot. Journaling had always been there when I was all alone and this is why I’m utterly passionate about consistent journaling.

If you’re new to journaling, I have a 21-day journaling challenge that will help you build a consistent journaling habit.

journaling challenge

Journal to process heavy emotions:

They say you have to talk about your feelings to somebody. But it’s only true that not all of us might be comfortable in talking to people about things we feel. Maybe, we don’t like to become vulnerable in front of them, maybe we don’t want to be judged, maybe they’re not good listeners, maybe we’re alone, or maybe we don’t like to share our insecurities and grief with others.

Whatever the reason is, it’s okay if you don’t want to share your grief with someone.

However, it isn’t okay that you don’t process your heavy emotions at all.

Journaling for that matter can be a helping hand if you don’t want to talk about your feeling with somebody else and want to process your heavy emotions at the same time.

Here are all the reasons why you must maintain a journal to process heavy emotions.

Why you should journal to process heavy emotions:

1. Your journal would not judge you

The right people would never judge you. They’ll be more than happy to comfort you and lend you a healthy hand. But the wrong people will.

But even when you know you are sharing your grief with the right people, there’s always a fear of getting judged – it’s only natural. Perhaps, you feel that you don’t want to be a burden on those people or whatever other reason.

Nonetheless, what remains unchanged is that a journal is not a person. It cannot feel, and you cannot burden it with your heavy emotions.

benefits of journaling

2. You can be as vulnerable as you can without shame

Another variation to the same point above. Sometimes we are afraid to look vulnerable in front of people. Sometimes it can be because we don’t want to appear weak in front of them because we think that crying, sobbing, breaking down to our knees would make us weak.

The world might not think that way, but we do. Unfortunately, we got it all wrong. Crying doesn’t make us weak- regardless of gender. Crying only makes us human, we forget this most of the time. 

We might feel that we have to stay strong in front of the world, but this need to appear strong in front of everybody even if you feel otherwise is not healthy. It’s okay to be vulnerable.

However, I do know that it’s easier said than done. Despite believing or not that crying doesn’t make us weak, we hate to appear vulnerable. So, if you identify with these characteristics, journaling is for you. You can write a journal to manage emotions without shame and guilt.

Related post – 13 miraculous benefits of consistent journaling

3. Journaling can be an outlet for heavy emotions – even the hidden ones

As we discussed earlier, you can consider journaling as a healthy outlet for heavy emotions. Only this time, count the trapped emotions as well.

Trapped emotions are those that you don’t know are hidden inside you. Consider this – someone has been through a tragedy, but for some reason, they cannot cry. Tears are not coming out, and it’s as if they’re not feeling anything.

It’s not that they’re feeling nothing but that their emotions are trapped. Journaling can help uncage those trapped emotions.

But how?

It’s simple – writing. There’s always a connection between your heart and what you write. You pen down what you feel. All you need is a start, once you start writing, you automatically find things to write, i.e., emotions you feel. That happens because you begin to understand your emotions. It’s as if your subconscious mind starts speaking with you. That’s how you can use a journal to manage emotions – even the hidden ones.

Related blogpost – Creative journaling techniques to blow your mind

How to do journaling right?

Every day, I receive DMs and emails on this very question – how do I do journaling right? And here’s my answer:

There are no rules to journaling. It’s just you, your feelings, and your journal.

Write what you feel:

There would be moments when you’d know what you’re feeling. If not, you might know what triggered that feeling. You just have to write that down, and everything you feel. Just assume that you are having a casual conversation with your heart.

Use prompts to help you with journaling:

Most of the time, you would know what to write. But there would be moments when you wouldn’t know – what you’re feeling, what you should write. This is where journal prompts come in. You can use these journal prompts to release emotions especially when you cannot understand your emotions, and when you don’t know where to start.

Related blogpost – Cognitive Journaling to control negative thoughts

To get started, here’re some prompts to help you process heavy emotions.

Journal prompts to process heavy emotions:

  1. Describe what you’re feeling in one word.
  2. What do you think is going wrong?
  3. How did your day go?
  4. Describe the sensations you are feeling in your body. Connect it to your emotions.
  5. What do you think about life? Do you think it has been fair with you? Let your heart out.
  6. Do you miss someone? Why do you miss them and what makes them special?
  7. What do you think about letting go? Do you find it hard to do? If yes, then why do you think that is?
  8. What is your worst fear?
  9. What do you think can make you feel better right now?
  10. In between this chaos, what is the one thing that you’re grateful for?
  11. Imagine if it were not you, but your friend in your friend, what would you have told them to comfort them?
  12. If you have something to say to a person, but for some reason, you can’t, what would you say to them?
  13. Who would you like to trade places with? And why?
  14. When was the last time you felt this way? What helped?
  15. If you can travel back in time, what would be the things you would like to change in your life?

Journaling to process heavy process:

Dealing with heavy emotions can be difficult. But just know that it’s not something you cannot do. You’re strong, you’re a warrior. It would be a battle to fight, but with journaling, it can get a lot easier! So, hold on tight. You got this! I would love to get connected with you over IG and support you on your journaling journey. Let’s get connected!!


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