Journaling after a traumatic event. Follow my simple steps to heal through writing.

Journaling after trauma has been one of the most powerful tools I’ve seen people use to process pain and move forward.

It’s simple, accessible, and you don’t need to be “good at writing” to benefit from it. You just need honesty, a little time, and compassion for yourself.

I created my podcast, Don’t Get a Therapist Yet to make therapy tools accessible for everyone. Journaling is one of those tools; it helps you find space between yourself and the painful memories so you can begin to heal.

Why I recommend journaling after trauma.

Research shows that expressive writing, even for short periods of time, can improve both emotional and physical wellbeing.

Journaling after trauma gives your brain the chance to organise what happened, reduce the emotional intensity, and help you feel less stuck.

This isn’t about neat handwriting or grammar. It’s about creating a safe place to tell the truth on paper and allow yourself to process what’s happened.

How to start.

Here’s how I guide people through the process:

1. Set up your space
   Find somewhere private and comfortable. Keep tissues, water, and maybe a calming playlist nearby.
2. Ground yourself first
   Try breathing in for 4 counts and out for 6, or use the 5-4-3-2-1 method (naming what you can see, feel, hear, smell, and taste).
3. Write your story
   • What happened? Who was there?
   • What feelings come up as you write?
   • How has it affected your daily life or relationships?
   • What do you wish had happened instead?
   • What matters most to you now?
4. Don’t stop too soon
   If you feel stuck, prompts can help:
   • “The hardest part about this is…”
   • “If I were kind to myself, I’d say…”
   • “One small thing I can do next is…”
5. Soothe yourself afterwards
   Journaling after a traumatic event can stir up strong feelings. Take time to stretch, listen to music, or gently remind yourself: I stayed with the process. That matters.

Reframing and affirmations.

Another step I encourage is reframing your story. This doesn’t mean pretending the trauma didn’t happen. It means looking at it from a kinder, more balanced perspective.

Ask yourself: If my best friend went through this, how would I see it differently?

I also love using affirmations that are realistic and tied to values. For example:

• Because I value respect, I speak to myself respectfully.
• I can’t change the past, but I can choose my next step.
• When I feel anxious, I place my hand on my chest and remind myself: I am safe enough right now.

These gentle reminders can help you shift from self-criticism to self-compassion.

What’s next?

I suggest trying journaling three to five times over a couple of weeks.

Notice the small changes. Maybe you sleep a little better, feel less tense, or catch yourself thinking in a kinder way.

If at any point the emotions feel overwhelming, it’s okay to pause, and it might be helpful to do this work alongside a therapist.

That’s why I share these tools in my podcast. Not everyone can access therapy right now, but everyone deserves support and strategies for healing.

Your next step.

If you’re ready, grab a notebook, take a deep breath, and start writing.

Journaling won’t erase what happened, but it can help you make sense of it, find your strength, and take small steps forward. Healing doesn’t have to happen all at once, it can begin with just one honest sentence.

To learn more about coping strategies after trauma, why not listen to one of my podcast episodes? Listen HERE