March 18, 2025
Journaling is a powerful and private way to sort through your emotions, gain clarity, and move forward on your healing journey. After experiencing domestic violence or relationship abuse, the overwhelming mix of thoughts and feelings can feel like too much to handle. The good news? Journaling offers a safe space to release it all, no matter how messy or raw it might feel.
Try the “Brain Dump” Method
One of the simplest ways to start journaling is through a “brain dump.” Here’s how it works:
- Grab a notebook, open a journaling app, or find any blank space for your words to land.
- Write EVERYTHING that’s on your mind. Whatever comes to you, no matter how scattered or disorganized.
- Don’t worry about grammar, spelling, or making sense. This isn’t about perfection; it’s about freeing yourself from the weight of your thoughts.
The goal of a brain dump is not to create something “perfect.” It’s about letting it all out, uncensored (yes, you can cuss), so your mind feels clearer and quieter.
You can write about your feelings, frustrations, hopes, fears, or even things that don’t seem connected to your relationship. Just start and see where your thoughts take you.
Emotional & Mental Benefits
Journaling can have profound benefits for your emotional health and decision-making. Here’s what it can help with:
- Name your feelings: Putting emotions into words can make them feel less overwhelming. This is especially helpful if you’ve been holding it all inside.
- Reduce anxiety and stress: Getting everything out on paper can feel like releasing a heavy load.
- Identify patterns: Over time, you might notice patterns in your feelings or thoughts that give you insights into your needs and next steps.
- Shift perspective: Writing can help clarify confusing situations. By seeing the words in front of you, you might find solutions or peace you couldn’t access in your head.
Practical Tips to Get Started
- The most important tip? Just start. Even if you only write a single sentence or pour your emotions out in a flood of words, you are taking a big step toward healing.
- Feel free to get messy. This is your space. Scribble on the page, cross things out, or write complete nonsense if it helps you process.
- Use your voice. Don’t hold back on language or censor your emotions. If you need to shout on the page, do it.
Journaling Safely
Your safety is always the top priority. Here are some ways to protect your privacy when journaling:
- Use a password-protected journaling app, so only you can access it.
- Keep your journal stored in a secure place, like a locked drawer at work or a locker that only you can access.
- Avoid documenting specific details that could be used to find or identify you if someone else gains access.
To help you start identifying what you’ve been through, check out this helpful Types of Abuse worksheet. You may even want to journal about your thoughts and experiences as you review the worksheet. This can help you connect with your feelings and better understand what you’ve been through.
A Final Encouragement
Journaling isn’t about being perfect. It’s about creating a space where you can safely express yourself. Every word you write is a step toward healing, clarity, and growth. Whether it’s a line scribbled in frustration or pages full of hopes and dreams, your journaling practice is a sacred space just for you.
Take a deep breath, grab that pen (or phone), and just start. You deserve this space to heal.
Warmly,
Catrina