December 6, 2024 • 16 mins
50 Therapeutic Journal Prompts
Unlock the secrets to self-discovery and emotional growth with Clara Penrose's expert guidance on therapeutic journaling. Have you ever wondered how structured journal prompts could transform your relationship with your emotions and memories? Join us as we explore how these prompts can demystify the journaling process, making it accessible and beneficial for everyone, especially those who find it daunting. Clara's insights remind us of the intricate dance between joy and sadness in our lives and the profound healing that can come from revisiting and understanding painful past experiences. As we journey through this episode, we'll uncover the importance of patience, compassion, and forgiveness as essential components of personal growth.
Creative sparks fly in our discussion on how journaling serves as both a portal to our inner thoughts and a playground for the mind. We'll share tips to help you harness your creative potential while fostering a sense of adventure in your journaling practice. Expect to learn how the act of writing can boost your imagination, strengthen your mental muscles, and contribute to your overall well-being. From gratitude journaling to visualizing a healed future self, our conversation promises to equip you with the tools to savor happy memories and manifest your aspirations. Resources in the show notes will guide you in transforming this practice into a joyful, lifelong journey of self-discovery.
LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
For More Info on LeStallion, check out:
https://lestallion.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
All right, let's jump right in, shall we?
Today, we are taking a deepdive into therapeutic journal
prompts.
Speaker 2 (00:09):
Ooh, interesting.
Speaker 1 (00:10):
Yeah, you know those little nudges that can unlock
some serious self-discovery.
Speaker 2 (00:13):
Absolutely.
Speaker 1 (00:14):
And to guide us, we have this great piece from
Lestallion.
Speaker 2 (00:17):
Lestallion okay.
Speaker 1 (00:19):
It's a website totally dedicated to all things
journaling.
Speaker 2 (00:22):
I see.
Speaker 1 (00:22):
And the article we're looking at today is titled I'm
ready 50 dedicated to all thingsjournaling, I see, and the
article we're looking at todayis titled 50 Therapeutic Journal
Prompts.
Okay, the author Clara Penrose.
She really lays out a roadmapfor using these prompts and I
have a feeling this is going tobe a journey worth taking.
Speaker 2 (00:38):
Yeah, I think a lot of people are probably
intimidated by journaling.
Speaker 1 (00:41):
For sure.
Speaker 2 (00:42):
They might think, oh, I don't know where to start.
Speaker 1 (00:44):
Right, exactly.
Speaker 2 (00:45):
But these prompts, they really give you a framework
.
Speaker 1 (00:47):
Yeah, it's like having training wheels.
Exactly, yeah, and what I thinkis really cool is Penrose
doesn't just like throw outrandom prompts.
Speaker 2 (00:54):
Right.
Speaker 1 (00:55):
She divides them into categories, which I think is
super helpful.
Speaker 2 (00:58):
Oh, that's a good idea.
Speaker 1 (00:59):
Yeah, let's start with exploring emotions.
Speaker 2 (01:02):
Okay, exploring emotions.
Speaker 1 (01:04):
And this one really caught my eye.
Speaker 2 (01:08):
It says what emotions do you struggle to express?
That's a good one, I feel likewe all have those right.
Speaker 1 (01:12):
Oh, absolutely Like sometimes there are feelings we
just don't even want to admit toourselves.
Speaker 2 (01:16):
Right, and sometimes we don't even realize what we're
feeling until we actually sitdown and think about it.
That's true.
You know, yeah, and I thinkthat's one of the biggest
benefits of journaling it helpsyou become more aware of your
own emotional landscape.
Speaker 1 (01:30):
Yeah, it's like having a personal therapist
guiding you.
Speaker 2 (01:33):
Right.
Speaker 1 (01:33):
Through all your thoughts and feelings.
Speaker 2 (01:34):
Exactly yeah.
Speaker 1 (01:36):
And you know, speaking of getting real,
there's another prompt in thissection that I was like whoa.
Speaker 2 (01:41):
Okay.
Speaker 1 (01:42):
It says write about a time when you felt both joy and
sadness in the same moment.
Speaker 2 (01:47):
Hmm, joy and sadness at the same time.
Speaker 1 (01:50):
I mean, is that even possible?
Speaker 2 (01:51):
It absolutely is.
Life is rarely black and white.
Speaker 1 (01:54):
Okay, true.
Speaker 2 (01:55):
We often experience a mix of emotions, even seemingly
contradictory ones, at the sametime.
Speaker 1 (02:01):
That's a good point.
Speaker 2 (02:02):
Like think about, yeah, Think ones at the same
time.
Speaker 1 (02:06):
That's a good point.
Speaker 2 (02:06):
Like think about, uh, think about the feeling of
graduating from college.
Speaker 1 (02:08):
Oh yeah.
Speaker 2 (02:08):
You're excited for the future, but also maybe a
little sad to be leaving yourfriends and the familiarity of
school behind.
Speaker 1 (02:14):
Right, or like when you're moving to a new city.
Exactly, it's like thisbittersweet mix of anticipation
and nostalgia.
Speaker 2 (02:20):
Yeah, and this prompt encourages you to explore those
complex emotional experiences,okay, and understand how they
shape your perspective.
Speaker 1 (02:29):
Well, it's not just about, like, labeling your
emotions.
Speaker 2 (02:31):
Right.
Speaker 1 (02:32):
It's about understanding the nuances.
Speaker 2 (02:34):
Exactly.
Speaker 1 (02:34):
And how those emotions interact with each
other.
Speaker 2 (02:36):
Yeah, it's about embracing the full spectrum of
human emotion.
Speaker 1 (02:40):
This is already making me rethink how I process
my own feelings.
Speaker 2 (02:42):
That's great, that's what we want.
I know right.
Yeah, that's great, that's whatwe want.
I know right yeah.
Speaker 1 (02:45):
It's like I'm already getting so much out of this
deep dive.
Speaker 2 (02:47):
These prompts, they really challenge us to step
outside our comfort zones andreally examine our inner world.
Speaker 1 (02:53):
Okay, that's a good way to put it.
Speaker 2 (02:55):
I like that.
Speaker 1 (02:55):
Yeah.
Speaker 2 (02:56):
Examine our inner world.
Speaker 1 (02:57):
All right, now let's move on to a slightly heavier
topic.
Topic, shall we?
Speaker 2 (03:00):
Okay, I'm ready.
Speaker 1 (03:02):
This section is called Processing Difficult
Memories.
Speaker 2 (03:06):
Okay, Processing Difficult Memories.
Speaker 1 (03:09):
And I'll admit this section feels a bit intimidating
to me.
Speaker 2 (03:13):
Oh, how so.
Speaker 1 (03:14):
I mean who wants to dredge up painful memories.
Speaker 2 (03:17):
Yeah, I can see how that could be tough.
Speaker 1 (03:20):
It's like why would I want to relive those moments
that I've tried so hard toforget?
Speaker 2 (03:23):
It's understandable to feel that way.
Speaker 1 (03:26):
Okay.
Speaker 2 (03:26):
But remember, this isn't about dwelling on the
negative, okay.
It's about understanding howpast experiences have shaped you
and, more importantly, how tomove forward.
Speaker 1 (03:37):
Okay, that makes sense.
Speaker 2 (03:38):
It's like if you have a physical injury.
Speaker 1 (03:40):
Yeah.
Speaker 2 (03:40):
You need to understand what caused it Right
and how to properly treat it soit can heal.
Speaker 1 (03:46):
OK, so you're saying it's kind of the same with
emotional wounds?
Speaker 2 (03:49):
Exactly.
Speaker 1 (03:49):
We need to understand them in order to heal from them
.
Speaker 2 (03:52):
Right.
Speaker 1 (03:52):
One prompt that really stood out to me here is
says think about a time when youfelt rejected or left out.
Speaker 2 (04:00):
Oh yeah, that's a tough one.
Speaker 1 (04:02):
Those feelings of rejection, man.
Speaker 2 (04:04):
Rejection can be so painful.
Speaker 1 (04:05):
They really can.
Speaker 2 (04:06):
It can really stick with you.
Speaker 1 (04:08):
It's true, and it's not just about romantic
rejection either.
Right it could be from friends,family, even colleagues at work
.
Speaker 2 (04:14):
Absolutely.
It can show up in so manydifferent areas of life.
Speaker 1 (04:17):
This prompt is particularly clever because it
encourages you to not justrecall the event, but to analyze
the physical sensations youexperienced at the time.
Speaker 2 (04:31):
Oh, that's interesting.
Speaker 1 (04:32):
Yeah, like that knot in your stomach, the tightness
in your chest.
Speaker 2 (04:35):
I see.
Speaker 1 (04:35):
By revisiting those sensations on the page, you can
start to detach the emotion fromthe memory.
Speaker 2 (04:41):
Wow, that's actually really insightful.
Speaker 1 (04:43):
Yeah, it's not just about remembering, it's about
rewiring how you experiencethose memories.
Speaker 2 (04:47):
It's like taking the sting out of the rejection.
Speaker 1 (04:49):
Exactly, exactly, and .
Speaker 2 (04:50):
Penrose actually offers this reassuring quote in
the article.
Speaker 1 (04:53):
Oh, what does she say ?
Speaker 2 (04:54):
She says, healing from painful memories takes time
and patience.
Allow yourself the space toprocess, knowing that each step
forward is progress.
Speaker 1 (05:03):
Hmm, I like that.
Speaker 2 (05:05):
I think that's so important to remember.
Speaker 1 (05:07):
It is.
We often put pressure onourselves to like get over
things quickly.
Speaker 2 (05:10):
Right, like we should just be able to snap our
fingers and be fine.
Speaker 1 (05:12):
Yeah, exactly.
Speaker 2 (05:13):
But healing is a process.
Speaker 1 (05:15):
It is.
Speaker 2 (05:15):
And sometimes acknowledging those painful
memories is the first steptoward letting them go.
Speaker 1 (05:20):
Okay, that makes sense, yeah, it, letting them go
, okay, that makes sense yeah.
It's like you can't just burythose feelings and pretend they
don't exist.
Speaker 2 (05:25):
Absolutely.
Speaker 1 (05:26):
You have to face them head on in order to truly move
on.
Speaker 2 (05:29):
Right and journaling can be such a safe space to do
that.
It's just you and the page, nojudgment, no expectations.
It's a space to process andheal.
It's a powerful tool.
Yeah.
Speaker 1 (05:43):
It's like tending to a wound.
Speaker 2 (05:45):
You know I like that.
You can't just ignore it andexpect it to heal properly,
Right, Sometimes you need toclean it out.
Apply some self.
Give it time to mend.
Speaker 1 (05:51):
That's such a great analogy.
Okay, ready for a little moodbooster?
Speaker 2 (05:55):
Always.
Speaker 1 (05:56):
The next section is all about um let's hear it.
Rebuilding self-worth.
Speaker 2 (06:01):
Rebuilding self-worth Okay.
Speaker 1 (06:03):
Which I think we could all use a little more of
in our lives, right?
Speaker 2 (06:06):
Absolutely Self-love and acceptance.
It's so important.
Speaker 1 (06:10):
For sure.
I mean, we're constantlybombarded with messages telling
us we're not enough.
Speaker 2 (06:15):
Oh, it's true, Not thin enough.
Speaker 1 (06:17):
Right.
Not rich enough, not successfulenough.
Speaker 2 (06:20):
It's a never-ending cycle.
Speaker 1 (06:21):
I know it's easy to get caught up in that negative
self-talk.
Speaker 2 (06:24):
Oh, for sure.
Speaker 1 (06:25):
And I think that's where these prompts can be so
powerful.
Speaker 2 (06:28):
Okay, how so?
Speaker 1 (06:29):
They encourage us to challenge those negative beliefs
and replace them with morepositive and affirming ones.
Speaker 2 (06:35):
Right, it's about shifting your mindset.
Speaker 1 (06:37):
Okay, this one I love .
Okay, it's so simple but soprofound.
It says what's one way you canbe kinder to yourself today.
Oh, I love that.
It's like a little reminder totreat ourselves with the same
compassion that we would offer aloved one Exactly.
Speaker 2 (06:53):
We're often so much harder on ourselves than we
would ever be on anyone else.
Speaker 1 (06:56):
It's true, I'd never say to a friend you're such a
failure or you're not goodenough.
Speaker 2 (07:01):
Right, but we say those things to ourselves all
the time.
All the time, and that's thekind of negative self-talk that
these prompts can help usidentify and challenge.
Speaker 1 (07:09):
Yeah, penrose talks about using journaling as a way
to cultivate self-awareness, andI think that's key by
recognizing those negativepatterns.
Yeah, we can start to breakfree from them.
Speaker 2 (07:20):
It's like shining a light on those dark corners of
our minds and saying, yeah, hey,these thoughts aren't serving
me anymore.
Speaker 1 (07:26):
Exactly, and by consistently practicing
self-kindness and focusing onour strengths, we can actually
rewire our brains to be moreself-compassionate.
Speaker 2 (07:38):
It's amazing how powerful our minds are.
Speaker 1 (07:40):
I know this reminds me of something I read recently
about neuroplasticity.
Oh yeah, the idea that ourbrains are constantly changing
and adapting.
So if we focus on positivethoughts and behaviors, Right.
We can actually strengthenthose neural pathways.
Speaker 2 (07:54):
It's like building a muscle.
Oh, I like that the more wepractice self-love and gratitude
.
Speaker 1 (07:59):
Yeah.
Speaker 2 (07:59):
The stronger those positive pathways become and the
less power those negativethoughts have over us.
Speaker 1 (08:04):
OK, now for a topic that always makes me a bit
squeamish.
Speaker 2 (08:08):
Uh-oh, what is it?
Speaker 1 (08:10):
Letting go and forgiving.
Speaker 2 (08:12):
Ah, forgiveness, yeah .
Speaker 1 (08:13):
Forgiveness can be such a loaded word.
Speaker 2 (08:16):
It really can be.
Speaker 1 (08:17):
And I'll admit I sometimes struggle with it.
Speaker 2 (08:19):
A lot of people do.
Speaker 1 (08:20):
So what is it about?
Speaker 2 (08:22):
You know, people think forgiveness means
condoning someone's actions orletting them off the hook.
Speaker 1 (08:28):
Right.
Speaker 2 (08:28):
But it's really not about that at all.
Speaker 1 (08:31):
So what is it about then?
Speaker 2 (08:32):
It's about freeing yourself from the burden of
anger and resentment Okay.
It's about acknowledging thehurt, processing the emotions
yeah and ultimately choosing torelease the negativity that's
holding you back.
Speaker 1 (08:46):
Okay.
Speaker 2 (08:47):
Penrose puts it beautifully in the article what
does she say?
Forgiveness doesn't meanforgetting.
It means freeing yourself fromthe weight of the past, allowing
yourself to heal and grow.
Speaker 1 (08:56):
Wow, that's really powerful.
Speaker 2 (08:58):
It is.
Speaker 1 (08:58):
It's not about forgetting what happened or
pretending it didn't hurt.
Speaker 2 (09:02):
Right.
Speaker 1 (09:02):
It's about choosing to move forward with a lighter
heart Exactly.
Speaker 2 (09:08):
And one of the prompts here really speaks to
that.
Speaker 1 (09:09):
Okay, which one?
It says think about someone whohas hurt you, what emotions
still linger and how can youbegin the process of letting go
for your own healing.
Speaker 2 (09:18):
Yeah, that's a tough one, but a good one.
Speaker 1 (09:21):
It's an invitation to explore those lingering
emotions and consider howholding on to them might be
affecting you.
Speaker 2 (09:27):
Right, because sometimes we hold on to anger
because it feels like a form ofpower or control.
Speaker 1 (09:32):
It's true, like if I'm still angry, it means they
still have some power over me.
Speaker 2 (09:36):
Exactly, but maybe true freedom comes from letting
go of that anger.
Speaker 1 (09:40):
It's a powerful realization.
Speaker 2 (09:42):
It is.
Speaker 1 (09:42):
Forgiveness is ultimately an act of self-love.
Speaker 2 (09:45):
It is.
Speaker 1 (09:45):
It's about choosing to release yourself from the
prison of resentment andallowing yourself to heal and
move on.
Speaker 2 (09:51):
Okay, ready to move on to the next section.
Speaker 1 (09:53):
Yes, I am, let's do it.
Speaker 2 (09:54):
Okay, this one is called Moving Forward with Hope.
Speaker 1 (09:57):
I love that Moving forward with hope.
Speaker 2 (09:59):
I know it's such a positive note to end on.
Speaker 1 (10:02):
This section focuses on setting intentions for the
future and cultivating a senseof possibility.
Speaker 2 (10:08):
It's about recognizing that we have the
power to shape our own future.
Speaker 1 (10:13):
Okay, Even if we can't control everything that
happens to us.
Right?
That's a good point.
One prompt that reallyresonated with me is write about
a vision of your future self.
Who is healed emotionally.
Speaker 2 (10:25):
Oh wow, I like that a lot.
Speaker 1 (10:26):
It's like an invitation to step into that
healed version of yourself andimagine what that feels like.
Speaker 2 (10:31):
It's not just about hoping for healing.
Speaker 1 (10:34):
Right.
Speaker 2 (10:34):
It's about embodying that healed version of yourself.
Speaker 1 (10:37):
Exactly.
Speaker 2 (10:38):
I love that.
Speaker 1 (10:39):
It's almost like a form of manifestation.
Speaker 2 (10:41):
Oh, interesting.
Speaker 1 (10:41):
By writing down our goals and aspirations, we're
essentially planting seeds forthe future we want to create.
Speaker 2 (10:49):
Okay.
Speaker 1 (10:49):
And by visualizing ourselves as already healed,
we're sending a powerful messageto our subconscious mind.
Speaker 2 (10:56):
I'm getting chills just thinking about it.
Speaker 1 (10:58):
It's powerful stuff.
Speaker 2 (10:59):
It's like saying this is who I am becoming Right,
this is the future I'm creatingExactly.
And you know, these prompts arejust a starting point.
Speaker 1 (11:06):
Right.
You can adapt them, modify them, use them as inspiration to
create your own.
Absolutely the most importantthing is to find what resonates
with you and what helps youconnect with your inner self.
This has been such aninsightful exploration of
therapeutic journal tromps.
I agree it's amazing how asimple notebook and pen can be
(11:27):
such powerful tools forself-discovery and healing.
Speaker 2 (11:31):
It really is, and we've only just scratched the
surface.
Speaker 1 (11:33):
I know right.
Speaker 2 (11:34):
There's a whole world of resources out there for
anyone interested in deepeningtheir self-awareness and
embarking on a journey ofhealing and growth.
Speaker 1 (11:43):
I'm feeling inspired to start my own journaling
practice, that's great.
And for our listeners who areready to dive in.
Speaker 2 (11:49):
Yeah.
Speaker 1 (11:50):
Be sure to check out the show notes for a link to
that Listallion article with all50 prompts.
Speaker 2 (11:54):
It's a fantastic resource.
Speaker 1 (11:56):
It is, it really is.
Speaker 2 (11:57):
And remember.
The most important thing is tobe consistent.
Even just a few minutes ofjournaling each day can have a
profound impact on yourwell-being.
Speaker 1 (12:06):
Well said Now, before we wrap up this.
We've talked a lot aboutprocessing difficult memories
and letting go of the past.
Speaker 2 (12:17):
Right.
Speaker 1 (12:17):
But what about those memories that we cherish, the
ones that bring us joy andcomfort?
Speaker 2 (12:22):
Oh, that's a great question.
Speaker 1 (12:23):
Do you think journaling can play a role in
preserving those preciousmoments as well?
Speaker 2 (12:28):
That's a fantastic question.
Speaker 1 (12:30):
I'm glad you think so .
Speaker 2 (12:31):
And one that we'll delve into when we return for
part three of our deep dive intotherapeutic journal prompts.
Speaker 1 (12:37):
Okay, can't wait.
All right, so before the breakwe were talking about how
journaling can be super helpfulfor working through difficult
stuff.
Speaker 2 (12:43):
Yeah.
Speaker 1 (12:44):
But you brought up something I hadn't really
thought about.
Speaker 2 (12:45):
Oh yeah.
Speaker 1 (12:46):
Can journaling also help us hang on to those happy
memories?
Speaker 2 (12:50):
Absolutely.
It's so easy to focus on thenegative, but journaling can be
just as powerful for celebratingthose positive moments.
Speaker 1 (12:58):
Okay, that makes sense.
It's almost like our brains arekind of wired to focus on the
bad stuff.
Speaker 2 (13:03):
Well, there's some truth to that.
You know, our brains tend toprioritize those potential
threats.
Speaker 1 (13:09):
Right Like a survival instinct or something.
Speaker 2 (13:11):
Exactly, but that doesn't mean we have to let the
negative dominate our thoughts.
Speaker 1 (13:15):
Okay.
Speaker 2 (13:16):
Journaling about those joyful experiences.
It can really help shift thatbalance.
Speaker 1 (13:21):
So how does that work ?
I mean, if I'm already happyabout a memory, why bother
writing it down?
Speaker 2 (13:27):
Well, think about it this way Okay.
When was the last time youactually sat down and really
savored a happy memory?
Not just a quick flashback, butlike a deep dive into all the
details.
Speaker 1 (13:38):
Right.
Speaker 2 (13:38):
The sights, the sounds, the smells, even those
emotions you felt at the time.
Speaker 1 (13:43):
Yeah, that's a good point.
Speaker 2 (13:44):
And that's where journaling comes in.
Speaker 1 (13:45):
Okay.
Speaker 2 (13:46):
By writing about that experience, you're essentially
reliving it.
Speaker 1 (13:50):
I see.
Speaker 2 (13:50):
You're engaging all your senses.
You might even discover newlayers of appreciation you
hadn't noticed before.
Speaker 1 (13:56):
It's like creating a high definition recording of
happiness.
Speaker 2 (13:58):
Exactly, and those joyful entries.
They can become such a sourceof strength.
Oh yeah, especially duringchallenging times, it's like
building a reserve of positivityyou can draw on when you need
it most.
Speaker 1 (14:11):
That makes me think of gratitude journals.
Speaker 2 (14:13):
Oh, absolutely.
Speaker 1 (14:14):
Which I know a lot of people find helpful.
Speaker 2 (14:16):
Gratitude journaling is a fantastic practice.
By regularly writing down whatyou're grateful for, you're
training your mind to focus onthe positive.
Speaker 1 (14:25):
Right, and that can have a ripple effect on your
overall well-being.
Speaker 2 (14:28):
It really can.
Speaker 1 (14:29):
Okay, so we've talked about journaling for processing
emotions, for preservingmemories.
Speaker 2 (14:35):
Yeah.
Speaker 1 (14:35):
But I've also heard that it can be great for
sparking creativity.
Speaker 2 (14:39):
Oh, absolutely.
The act of writing itself canstimulate your imagination.
Speaker 1 (14:44):
Okay.
Speaker 2 (14:44):
It helps you tap into your creative potential.
Speaker 1 (14:47):
So it's like exercising a muscle the more you
write, the stronger thatcreative voice becomes.
Speaker 2 (14:51):
Exactly.
Think of your journal as aplayground for your mind.
Speaker 1 (14:56):
Oh, I like that.
Speaker 2 (14:57):
You can experiment with different writing styles,
explore new concepts, let yourimagination run wild, without
judgment.
Speaker 1 (15:04):
I love that analogy.
Speaker 2 (15:05):
Yeah.
Speaker 1 (15:06):
It makes journaling feel less like a chore and more
like a fun adventure.
Speaker 2 (15:10):
That's the spirit Journaling should be an
enjoyable and enrichingexperience.
It's a gift you give toyourself.
Speaker 1 (15:17):
This whole deep dive has been so eye-opening.
Speaker 2 (15:19):
Yeah, it has.
Speaker 1 (15:20):
It's amazing how such a simple practice can have such
profound effects on ourwell-being.
Speaker 2 (15:25):
I know, it's really incredible.
Speaker 1 (15:27):
And for our listeners who are ready to start their
own journaling practice.
Speaker 2 (15:30):
Yes.
Speaker 1 (15:31):
Be sure to check out the show notes for a link to
that Listallion article with all50 therapeutic journal prompts.
Speaker 2 (15:37):
It's a great resource .
Speaker 1 (15:38):
It really is.
Speaker 2 (15:39):
And you know, if you're feeling crafty, maybe try
decorating your journal to makeit even more personal.
Speaker 1 (15:43):
Oh, that's a great idea.
Speaker 2 (15:45):
A little creative touch can make the whole
experience even more enjoyable.
Speaker 1 (15:49):
Well, this has been such a fantastic conversation.
Thank you so much for joiningus today and taking us on this
deep dive.
It's been my pleasure.
And, to our listeners remember,the journey of self-discovery
is ongoing and you have all thetools you need to create a life
filled with meaning, joy andfulfillment.
Happy writing, everyone.
All right, let's jump right in, shall we?
Today, we are taking a deepdive into therapeutic journal
prompts.
Speaker 2 (00:09):
Ooh, interesting.
Speaker 1 (00:10):
Yeah, you know those little nudges that can unlock
some serious self-discovery.
Speaker 2 (00:13):
Absolutely.
Speaker 1 (00:14):
And to guide us, we have this great piece from
Lestallion.
Speaker 2 (00:17):
Lestallion okay.
Speaker 1 (00:19):
It's a website totally dedicated to all things
journaling.
Speaker 2 (00:22):
I see.
Speaker 1 (00:22):
And the article we're looking at today is titled I'm
ready 50 dedicated to all thingsjournaling, I see, and the
article we're looking at todayis titled 50 Therapeutic Journal
Prompts.
Okay, the author Clara Penrose.
She really lays out a roadmapfor using these prompts and I
have a feeling this is going tobe a journey worth taking.
Speaker 2 (00:38):
Yeah, I think a lot of people are probably
intimidated by journaling.
Speaker 1 (00:41):
For sure.
Speaker 2 (00:42):
They might think, oh, I don't know where to start.
Speaker 1 (00:44):
Right, exactly.
Speaker 2 (00:45):
But these prompts, they really give you a framework
.
Speaker 1 (00:47):
Yeah, it's like having training wheels.
Exactly, yeah, and what I thinkis really cool is Penrose
doesn't just like throw outrandom prompts.
Speaker 2 (00:54):
Right.
Speaker 1 (00:55):
She divides them into categories, which I think is
super helpful.
Speaker 2 (00:58):
Oh, that's a good idea.
Speaker 1 (00:59):
Yeah, let's start with exploring emotions.
Speaker 2 (01:02):
Okay, exploring emotions.
Speaker 1 (01:04):
And this one really caught my eye.
Speaker 2 (01:08):
It says what emotions do you struggle to express?
That's a good one, I feel likewe all have those right.
Speaker 1 (01:12):
Oh, absolutely Like sometimes there are feelings we
just don't even want to admit toourselves.
Speaker 2 (01:16):
Right, and sometimes we don't even realize what we're
feeling until we actually sitdown and think about it.
That's true.
You know, yeah, and I thinkthat's one of the biggest
benefits of journaling it helpsyou become more aware of your
own emotional landscape.
Speaker 1 (01:30):
Yeah, it's like having a personal therapist
guiding you.
Speaker 2 (01:33):
Right.
Speaker 1 (01:33):
Through all your thoughts and feelings.
Speaker 2 (01:34):
Exactly yeah.
Speaker 1 (01:36):
And you know, speaking of getting real,
there's another prompt in thissection that I was like whoa.
Speaker 2 (01:41):
Okay.
Speaker 1 (01:42):
It says write about a time when you felt both joy and
sadness in the same moment.
Speaker 2 (01:47):
Hmm, joy and sadness at the same time.
Speaker 1 (01:50):
I mean, is that even possible?
Speaker 2 (01:51):
It absolutely is.
Life is rarely black and white.
Speaker 1 (01:54):
Okay, true.
Speaker 2 (01:55):
We often experience a mix of emotions, even seemingly
contradictory ones, at the sametime.
Speaker 1 (02:01):
That's a good point.
Speaker 2 (02:02):
Like think about, yeah, Think ones at the same
time.
Speaker 1 (02:06):
That's a good point.
Speaker 2 (02:06):
Like think about, uh, think about the feeling of
graduating from college.
Speaker 1 (02:08):
Oh yeah.
Speaker 2 (02:08):
You're excited for the future, but also maybe a
little sad to be leaving yourfriends and the familiarity of
school behind.
Speaker 1 (02:14):
Right, or like when you're moving to a new city.
Exactly, it's like thisbittersweet mix of anticipation
and nostalgia.
Speaker 2 (02:20):
Yeah, and this prompt encourages you to explore those
complex emotional experiences,okay, and understand how they
shape your perspective.
Speaker 1 (02:29):
Well, it's not just about, like, labeling your
emotions.
Speaker 2 (02:31):
Right.
Speaker 1 (02:32):
It's about understanding the nuances.
Speaker 2 (02:34):
Exactly.
Speaker 1 (02:34):
And how those emotions interact with each
other.
Speaker 2 (02:36):
Yeah, it's about embracing the full spectrum of
human emotion.
Speaker 1 (02:40):
This is already making me rethink how I process
my own feelings.
Speaker 2 (02:42):
That's great, that's what we want.
I know right.
Yeah, that's great, that's whatwe want.
I know right yeah.
Speaker 1 (02:45):
It's like I'm already getting so much out of this
deep dive.
Speaker 2 (02:47):
These prompts, they really challenge us to step
outside our comfort zones andreally examine our inner world.
Speaker 1 (02:53):
Okay, that's a good way to put it.
Speaker 2 (02:55):
I like that.
Speaker 1 (02:55):
Yeah.
Speaker 2 (02:56):
Examine our inner world.
Speaker 1 (02:57):
All right, now let's move on to a slightly heavier
topic.
Topic, shall we?
Speaker 2 (03:00):
Okay, I'm ready.
Speaker 1 (03:02):
This section is called Processing Difficult
Memories.
Speaker 2 (03:06):
Okay, Processing Difficult Memories.
Speaker 1 (03:09):
And I'll admit this section feels a bit intimidating
to me.
Speaker 2 (03:13):
Oh, how so.
Speaker 1 (03:14):
I mean who wants to dredge up painful memories.
Speaker 2 (03:17):
Yeah, I can see how that could be tough.
Speaker 1 (03:20):
It's like why would I want to relive those moments
that I've tried so hard toforget?
Speaker 2 (03:23):
It's understandable to feel that way.
Speaker 1 (03:26):
Okay.
Speaker 2 (03:26):
But remember, this isn't about dwelling on the
negative, okay.
It's about understanding howpast experiences have shaped you
and, more importantly, how tomove forward.
Speaker 1 (03:37):
Okay, that makes sense.
Speaker 2 (03:38):
It's like if you have a physical injury.
Speaker 1 (03:40):
Yeah.
Speaker 2 (03:40):
You need to understand what caused it Right
and how to properly treat it soit can heal.
Speaker 1 (03:46):
OK, so you're saying it's kind of the same with
emotional wounds?
Speaker 2 (03:49):
Exactly.
Speaker 1 (03:49):
We need to understand them in order to heal from them
.
Speaker 2 (03:52):
Right.
Speaker 1 (03:52):
One prompt that really stood out to me here is
says think about a time when youfelt rejected or left out.
Speaker 2 (04:00):
Oh yeah, that's a tough one.
Speaker 1 (04:02):
Those feelings of rejection, man.
Speaker 2 (04:04):
Rejection can be so painful.
Speaker 1 (04:05):
They really can.
Speaker 2 (04:06):
It can really stick with you.
Speaker 1 (04:08):
It's true, and it's not just about romantic
rejection either.
Right it could be from friends,family, even colleagues at work
.
Speaker 2 (04:14):
Absolutely.
It can show up in so manydifferent areas of life.
Speaker 1 (04:17):
This prompt is particularly clever because it
encourages you to not justrecall the event, but to analyze
the physical sensations youexperienced at the time.
Speaker 2 (04:31):
Oh, that's interesting.
Speaker 1 (04:32):
Yeah, like that knot in your stomach, the tightness
in your chest.
Speaker 2 (04:35):
I see.
Speaker 1 (04:35):
By revisiting those sensations on the page, you can
start to detach the emotion fromthe memory.
Speaker 2 (04:41):
Wow, that's actually really insightful.
Speaker 1 (04:43):
Yeah, it's not just about remembering, it's about
rewiring how you experiencethose memories.
Speaker 2 (04:47):
It's like taking the sting out of the rejection.
Speaker 1 (04:49):
Exactly, exactly, and .
Speaker 2 (04:50):
Penrose actually offers this reassuring quote in
the article.
Speaker 1 (04:53):
Oh, what does she say ?
Speaker 2 (04:54):
She says, healing from painful memories takes time
and patience.
Allow yourself the space toprocess, knowing that each step
forward is progress.
Speaker 1 (05:03):
Hmm, I like that.
Speaker 2 (05:05):
I think that's so important to remember.
Speaker 1 (05:07):
It is.
We often put pressure onourselves to like get over
things quickly.
Speaker 2 (05:10):
Right, like we should just be able to snap our
fingers and be fine.
Speaker 1 (05:12):
Yeah, exactly.
Speaker 2 (05:13):
But healing is a process.
Speaker 1 (05:15):
It is.
Speaker 2 (05:15):
And sometimes acknowledging those painful
memories is the first steptoward letting them go.
Speaker 1 (05:20):
Okay, that makes sense, yeah, it, letting them go
, okay, that makes sense yeah.
It's like you can't just burythose feelings and pretend they
don't exist.
Speaker 2 (05:25):
Absolutely.
Speaker 1 (05:26):
You have to face them head on in order to truly move
on.
Speaker 2 (05:29):
Right and journaling can be such a safe space to do
that.
It's just you and the page, nojudgment, no expectations.
It's a space to process andheal.
It's a powerful tool.
Yeah.
Speaker 1 (05:43):
It's like tending to a wound.
Speaker 2 (05:45):
You know I like that.
You can't just ignore it andexpect it to heal properly,
Right, Sometimes you need toclean it out.
Apply some self.
Give it time to mend.
Speaker 1 (05:51):
That's such a great analogy.
Okay, ready for a little moodbooster?
Speaker 2 (05:55):
Always.
Speaker 1 (05:56):
The next section is all about um let's hear it.
Rebuilding self-worth.
Speaker 2 (06:01):
Rebuilding self-worth Okay.
Speaker 1 (06:03):
Which I think we could all use a little more of
in our lives, right?
Speaker 2 (06:06):
Absolutely Self-love and acceptance.
It's so important.
Speaker 1 (06:10):
For sure.
I mean, we're constantlybombarded with messages telling
us we're not enough.
Speaker 2 (06:15):
Oh, it's true, Not thin enough.
Speaker 1 (06:17):
Right.
Not rich enough, not successfulenough.
Speaker 2 (06:20):
It's a never-ending cycle.
Speaker 1 (06:21):
I know it's easy to get caught up in that negative
self-talk.
Speaker 2 (06:24):
Oh, for sure.
Speaker 1 (06:25):
And I think that's where these prompts can be so
powerful.
Speaker 2 (06:28):
Okay, how so?
Speaker 1 (06:29):
They encourage us to challenge those negative beliefs
and replace them with morepositive and affirming ones.
Speaker 2 (06:35):
Right, it's about shifting your mindset.
Speaker 1 (06:37):
Okay, this one I love .
Okay, it's so simple but soprofound.
It says what's one way you canbe kinder to yourself today.
Oh, I love that.
It's like a little reminder totreat ourselves with the same
compassion that we would offer aloved one Exactly.
Speaker 2 (06:53):
We're often so much harder on ourselves than we
would ever be on anyone else.
Speaker 1 (06:56):
It's true, I'd never say to a friend you're such a
failure or you're not goodenough.
Speaker 2 (07:01):
Right, but we say those things to ourselves all
the time.
All the time, and that's thekind of negative self-talk that
these prompts can help usidentify and challenge.
Speaker 1 (07:09):
Yeah, penrose talks about using journaling as a way
to cultivate self-awareness, andI think that's key by
recognizing those negativepatterns.
Yeah, we can start to breakfree from them.
Speaker 2 (07:20):
It's like shining a light on those dark corners of
our minds and saying, yeah, hey,these thoughts aren't serving
me anymore.
Speaker 1 (07:26):
Exactly, and by consistently practicing
self-kindness and focusing onour strengths, we can actually
rewire our brains to be moreself-compassionate.
Speaker 2 (07:38):
It's amazing how powerful our minds are.
Speaker 1 (07:40):
I know this reminds me of something I read recently
about neuroplasticity.
Oh yeah, the idea that ourbrains are constantly changing
and adapting.
So if we focus on positivethoughts and behaviors, Right.
We can actually strengthenthose neural pathways.
Speaker 2 (07:54):
It's like building a muscle.
Oh, I like that the more wepractice self-love and gratitude
.
Speaker 1 (07:59):
Yeah.
Speaker 2 (07:59):
The stronger those positive pathways become and the
less power those negativethoughts have over us.
Speaker 1 (08:04):
OK, now for a topic that always makes me a bit
squeamish.
Speaker 2 (08:08):
Uh-oh, what is it?
Speaker 1 (08:10):
Letting go and forgiving.
Speaker 2 (08:12):
Ah, forgiveness, yeah .
Speaker 1 (08:13):
Forgiveness can be such a loaded word.
Speaker 2 (08:16):
It really can be.
Speaker 1 (08:17):
And I'll admit I sometimes struggle with it.
Speaker 2 (08:19):
A lot of people do.
Speaker 1 (08:20):
So what is it about?
Speaker 2 (08:22):
You know, people think forgiveness means
condoning someone's actions orletting them off the hook.
Speaker 1 (08:28):
Right.
Speaker 2 (08:28):
But it's really not about that at all.
Speaker 1 (08:31):
So what is it about then?
Speaker 2 (08:32):
It's about freeing yourself from the burden of
anger and resentment Okay.
It's about acknowledging thehurt, processing the emotions
yeah and ultimately choosing torelease the negativity that's
holding you back.
Speaker 1 (08:46):
Okay.
Speaker 2 (08:47):
Penrose puts it beautifully in the article what
does she say?
Forgiveness doesn't meanforgetting.
It means freeing yourself fromthe weight of the past, allowing
yourself to heal and grow.
Speaker 1 (08:56):
Wow, that's really powerful.
Speaker 2 (08:58):
It is.
Speaker 1 (08:58):
It's not about forgetting what happened or
pretending it didn't hurt.
Speaker 2 (09:02):
Right.
Speaker 1 (09:02):
It's about choosing to move forward with a lighter
heart Exactly.
Speaker 2 (09:08):
And one of the prompts here really speaks to
that.
Speaker 1 (09:09):
Okay, which one?
It says think about someone whohas hurt you, what emotions
still linger and how can youbegin the process of letting go
for your own healing.
Speaker 2 (09:18):
Yeah, that's a tough one, but a good one.
Speaker 1 (09:21):
It's an invitation to explore those lingering
emotions and consider howholding on to them might be
affecting you.
Speaker 2 (09:27):
Right, because sometimes we hold on to anger
because it feels like a form ofpower or control.
Speaker 1 (09:32):
It's true, like if I'm still angry, it means they
still have some power over me.
Speaker 2 (09:36):
Exactly, but maybe true freedom comes from letting
go of that anger.
Speaker 1 (09:40):
It's a powerful realization.
Speaker 2 (09:42):
It is.
Speaker 1 (09:42):
Forgiveness is ultimately an act of self-love.
Speaker 2 (09:45):
It is.
Speaker 1 (09:45):
It's about choosing to release yourself from the
prison of resentment andallowing yourself to heal and
move on.
Speaker 2 (09:51):
Okay, ready to move on to the next section.
Speaker 1 (09:53):
Yes, I am, let's do it.
Speaker 2 (09:54):
Okay, this one is called Moving Forward with Hope.
Speaker 1 (09:57):
I love that Moving forward with hope.
Speaker 2 (09:59):
I know it's such a positive note to end on.
Speaker 1 (10:02):
This section focuses on setting intentions for the
future and cultivating a senseof possibility.
Speaker 2 (10:08):
It's about recognizing that we have the
power to shape our own future.
Speaker 1 (10:13):
Okay, Even if we can't control everything that
happens to us.
Right?
That's a good point.
One prompt that reallyresonated with me is write about
a vision of your future self.
Who is healed emotionally.
Speaker 2 (10:25):
Oh wow, I like that a lot.
Speaker 1 (10:26):
It's like an invitation to step into that
healed version of yourself andimagine what that feels like.
Speaker 2 (10:31):
It's not just about hoping for healing.
Speaker 1 (10:34):
Right.
Speaker 2 (10:34):
It's about embodying that healed version of yourself.
Speaker 1 (10:37):
Exactly.
Speaker 2 (10:38):
I love that.
Speaker 1 (10:39):
It's almost like a form of manifestation.
Speaker 2 (10:41):
Oh, interesting.
Speaker 1 (10:41):
By writing down our goals and aspirations, we're
essentially planting seeds forthe future we want to create.
Speaker 2 (10:49):
Okay.
Speaker 1 (10:49):
And by visualizing ourselves as already healed,
we're sending a powerful messageto our subconscious mind.
Speaker 2 (10:56):
I'm getting chills just thinking about it.
Speaker 1 (10:58):
It's powerful stuff.
Speaker 2 (10:59):
It's like saying this is who I am becoming Right,
this is the future I'm creatingExactly.
And you know, these prompts arejust a starting point.
Speaker 1 (11:06):
Right.
You can adapt them, modify them, use them as inspiration to
create your own.
Absolutely the most importantthing is to find what resonates
with you and what helps youconnect with your inner self.
This has been such aninsightful exploration of
therapeutic journal tromps.
I agree it's amazing how asimple notebook and pen can be
(11:27):
such powerful tools forself-discovery and healing.
Speaker 2 (11:31):
It really is, and we've only just scratched the
surface.
Speaker 1 (11:33):
I know right.
Speaker 2 (11:34):
There's a whole world of resources out there for
anyone interested in deepeningtheir self-awareness and
embarking on a journey ofhealing and growth.
Speaker 1 (11:43):
I'm feeling inspired to start my own journaling
practice, that's great.
And for our listeners who areready to dive in.
Speaker 2 (11:49):
Yeah.
Speaker 1 (11:50):
Be sure to check out the show notes for a link to
that Listallion article with all50 prompts.
Speaker 2 (11:54):
It's a fantastic resource.
Speaker 1 (11:56):
It is, it really is.
Speaker 2 (11:57):
And remember.
The most important thing is tobe consistent.
Even just a few minutes ofjournaling each day can have a
profound impact on yourwell-being.
Speaker 1 (12:06):
Well said Now, before we wrap up this.
We've talked a lot aboutprocessing difficult memories
and letting go of the past.
Speaker 2 (12:17):
Right.
Speaker 1 (12:17):
But what about those memories that we cherish, the
ones that bring us joy andcomfort?
Speaker 2 (12:22):
Oh, that's a great question.
Speaker 1 (12:23):
Do you think journaling can play a role in
preserving those preciousmoments as well?
Speaker 2 (12:28):
That's a fantastic question.
Speaker 1 (12:30):
I'm glad you think so .
Speaker 2 (12:31):
And one that we'll delve into when we return for
part three of our deep dive intotherapeutic journal prompts.
Speaker 1 (12:37):
Okay, can't wait.
All right, so before the breakwe were talking about how
journaling can be super helpfulfor working through difficult
stuff.
Speaker 2 (12:43):
Yeah.
Speaker 1 (12:44):
But you brought up something I hadn't really
thought about.
Speaker 2 (12:45):
Oh yeah.
Speaker 1 (12:46):
Can journaling also help us hang on to those happy
memories?
Speaker 2 (12:50):
Absolutely.
It's so easy to focus on thenegative, but journaling can be
just as powerful for celebratingthose positive moments.
Speaker 1 (12:58):
Okay, that makes sense.
It's almost like our brains arekind of wired to focus on the
bad stuff.
Speaker 2 (13:03):
Well, there's some truth to that.
You know, our brains tend toprioritize those potential
threats.
Speaker 1 (13:09):
Right Like a survival instinct or something.
Speaker 2 (13:11):
Exactly, but that doesn't mean we have to let the
negative dominate our thoughts.
Speaker 1 (13:15):
Okay.
Speaker 2 (13:16):
Journaling about those joyful experiences.
It can really help shift thatbalance.
Speaker 1 (13:21):
So how does that work ?
I mean, if I'm already happyabout a memory, why bother
writing it down?
Speaker 2 (13:27):
Well, think about it this way Okay.
When was the last time youactually sat down and really
savored a happy memory?
Not just a quick flashback, butlike a deep dive into all the
details.
Speaker 1 (13:38):
Right.
Speaker 2 (13:38):
The sights, the sounds, the smells, even those
emotions you felt at the time.
Speaker 1 (13:43):
Yeah, that's a good point.
Speaker 2 (13:44):
And that's where journaling comes in.
Speaker 1 (13:45):
Okay.
Speaker 2 (13:46):
By writing about that experience, you're essentially
reliving it.
Speaker 1 (13:50):
I see.
Speaker 2 (13:50):
You're engaging all your senses.
You might even discover newlayers of appreciation you
hadn't noticed before.
Speaker 1 (13:56):
It's like creating a high definition recording of
happiness.
Speaker 2 (13:58):
Exactly, and those joyful entries.
They can become such a sourceof strength.
Oh yeah, especially duringchallenging times, it's like
building a reserve of positivityyou can draw on when you need
it most.
Speaker 1 (14:11):
That makes me think of gratitude journals.
Speaker 2 (14:13):
Oh, absolutely.
Speaker 1 (14:14):
Which I know a lot of people find helpful.
Speaker 2 (14:16):
Gratitude journaling is a fantastic practice.
By regularly writing down whatyou're grateful for, you're
training your mind to focus onthe positive.
Speaker 1 (14:25):
Right, and that can have a ripple effect on your
overall well-being.
Speaker 2 (14:28):
It really can.
Speaker 1 (14:29):
Okay, so we've talked about journaling for processing
emotions, for preservingmemories.
Speaker 2 (14:35):
Yeah.
Speaker 1 (14:35):
But I've also heard that it can be great for
sparking creativity.
Speaker 2 (14:39):
Oh, absolutely.
The act of writing itself canstimulate your imagination.
Speaker 1 (14:44):
Okay.
Speaker 2 (14:44):
It helps you tap into your creative potential.
Speaker 1 (14:47):
So it's like exercising a muscle the more you
write, the stronger thatcreative voice becomes.
Speaker 2 (14:51):
Exactly.
Think of your journal as aplayground for your mind.
Speaker 1 (14:56):
Oh, I like that.
Speaker 2 (14:57):
You can experiment with different writing styles,
explore new concepts, let yourimagination run wild, without
judgment.
Speaker 1 (15:04):
I love that analogy.
Speaker 2 (15:05):
Yeah.
Speaker 1 (15:06):
It makes journaling feel less like a chore and more
like a fun adventure.
Speaker 2 (15:10):
That's the spirit Journaling should be an
enjoyable and enrichingexperience.
It's a gift you give toyourself.
Speaker 1 (15:17):
This whole deep dive has been so eye-opening.
Speaker 2 (15:19):
Yeah, it has.
Speaker 1 (15:20):
It's amazing how such a simple practice can have such
profound effects on ourwell-being.
Speaker 2 (15:25):
I know, it's really incredible.
Speaker 1 (15:27):
And for our listeners who are ready to start their
own journaling practice.
Speaker 2 (15:30):
Yes.
Speaker 1 (15:31):
Be sure to check out the show notes for a link to
that Listallion article with all50 therapeutic journal prompts.
Speaker 2 (15:37):
It's a great resource .
Speaker 1 (15:38):
It really is.
Speaker 2 (15:39):
And you know, if you're feeling crafty, maybe try
decorating your journal to makeit even more personal.
Speaker 1 (15:43):
Oh, that's a great idea.
Speaker 2 (15:45):
A little creative touch can make the whole
experience even more enjoyable.
Speaker 1 (15:49):
Well, this has been such a fantastic conversation.
Thank you so much for joiningus today and taking us on this
deep dive.
It's been my pleasure.
And, to our listeners remember,the journey of self-discovery
is ongoing and you have all thetools you need to create a life
filled with meaning, joy andfulfillment.
Happy writing, everyone.
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