Sometimes the world around us gets so loud, that our voice gets lost in the crowd. We lose touch with who we are, what we need, and can lose our balance easily. At times like these, the pages of journal can act as a protective bubble, allowing us to hear ourselves think, and gently guiding us back into our authentic lives.

The very act of writing helps us tap into our “thinking brain”. This brain is rational, pays attention, helps us access creativity and solve problems. When we add mindfulness based concepts of non-judgmental observation to writing, we not only create a safe space for ourselves, but we begin to draw from the depths of our innate wisdom. Writing literally helps us swim back to our own shores.

Want to give it a try?

Take a paper and pen

Allow some time for internal quieting. You may choose to deep breathe, or have a cup of tea if you like.
Ask yourself a question – “what is going on in my life right now that needs attention?” or “What would I say if I spoke my truth?” or anything else that you feel is appropriate for you at this time


Set the timer for five minutes


Start writing. Do not censor, judge, or cross out words. Just write. Remember, you are doing this only for yourself, not for the world.


When the timer dings, let your writing come to a close.


Reflect back on what you have written. What do you notice? Did anything surprise you? What leapt out at you? What have you become aware of?

Take a few minutes to reflect, observe and choose your next step/action. This action could be one purely of self-care, or you may attend to a more practical matter, or you may simply breathe and let it go.

This  writing is  meant for the purpose of self-care and self-compassion. This is not written with the intention of sharing it with the world, but you may choose to do so if you feel it is appropriate. As you begin to write on a regular basis, you may notice more clarity of thought, increased tolerance of distressing emotions or perhaps a changed perspective on your life. Not surprising, since you are engaging your “thinking brain” every time you write! While you are free to write on any topic of your choosing, my suggestion would be to find a balance between the positive and the negative, and not lean too much in either direction. You do not have to be a good writer to practice Therapeutic Writing, nor do you have to do it every day. The only thing you have to do is let go of any judgement, and let in self-compassion.