The deadlines. The family demands. The emotional overload. Life has a way of piling up. What’s your go-to when you’re feeling stretched thin or on the verge of burnout?

Journaling can be a deeply supportive tool

The one disclaimer is that if you’ve experienced trauma or are feeling emotionally overwhelmed, it’s wise to approach journaling gently. You can download my free Gentle Journaling Jumpstart printable, which includes seven journal prompts and three steps to help you get started quickly in a trauma-informed way. Taking small, compassionate steps can help you feel grounded and safe in your body (or the opposite of overwhelmed if you can’t relate to feeling safe).

Here are six gentle, trauma-informed journaling techniques you can try, especially on those days when life feels too much. Remember: the goal is to sink into tiny moments of presence rather than produce writing that is polished or profound.

Journaling technique #1: The 5-minute check-in

When you’re running on empty, a long journaling session may not be achievable. The 5-minute check-in is a simple way to reconnect with yourself without pressure. The process is simple:

• Set the alarm on your phone for five minutes
• Ask yourself, “What does my body want me to hear?”
• Notice any sensations in your body as you journal. Give yourself permission to stop writing if you start feeling like you’re tipping into an overwhelmed state

Journaling technique #2: Sinking into the present moment

Contrary to popular belief, there is no literal past or future. The only moment we ever really have is this moment.

Journaling when we’re feeling emotional can be tricky. Focusing on what you can see, hear, touch, taste, and smell in the present moment is especially helpful for those of us who tend to overthink. All you need to do is:

• Write a list of what’s around you right now
• As you journal, allow your awareness to settle on one or two sensations that feel pleasant or neutral as you write
• Allow your body to tune in to whatever you are feeling. This practice helps you to build self-awareness over time

Journaling technique #3: Focusing on one word at a time

When you’re too tired or overwhelmed to form sentences and paragraphs, use individual words. This technique is relatively self-explanatory. Draw on any word that springs to mind and describes what you’re feeling in the moment. Go with the flow if you find that the word triggers follow-up sentences and paragraphs.

Journaling technique #4: Inviting in and maintaining curiosity

We can be our own harshest critics. I notice many of the women I work with often say things to themselves they’d never say to a friend or family member. This practice shifts the focus from judgement to gentle curiosity.

• Jot down, “I’m noticing…” and finish the sentence
• Engage in a conversation with yourself on paper as though you were talking to a friend

Journaling technique #5: Draw on your favourite quotes or affirmations to inspire you

Louise Hay’s affirmation, “all is well”, pops up often in my journal. I draw on this simple affirmation when life doesn’t seem to be going as planned. Here’s what I suggest:

• Choose a quote or affirmation that speaks to you
• Write or type it at the top of your page and use it like a prompt. How does it make you feel? Why do you like the quote or affirmation?
• Return to the quote or affirmation as needed

Journaling technique #6: Expressing gratitude for minor things

Please don’t roll your eyes at this one. Confession: I roll my eyes sometimes when people encourage me to be grateful when I am expressing dissatisfaction about something. Whenever I practice gratitude though, even for the smallest things I tend to take for granted, I feel lighter and my perspective often shifts. Give gratitude a try, and see how it affects your thoughts and feelings. Here’s a starting point:

• Jot down one thing, even if it’s something small, that makes your world better
• Sometimes I like ending my day by writing one thing that went well or made me laugh. We tend to take life way too seriously sometimes!

Journaling is about so much more than techniques

Regardless of which journaling technique(s) you experiment with, or if you choose to write freely, there is never any pressure to ‘fix’ anything. Over time, as our journaling habits and practices take on a life of their own, we create a safe space for self-awareness to grow and evolve.

Trauma-informed journaling isn’t about pushing through even when you don’t want to journal about something. Journaling (as I teach it) is a practice where you meet yourself wherever you are. Some days, that might mean writing a page. On other days, it might be a single word or skipping writing altogether, and that’s perfectly okay.

Free guided meditations

If you ever feel overwhelmed while writing, it’s a sign to pause, take a breath, and do something that helps you feel grounded, which brings me to my guided meditations. I’ve recorded three guided meditations to help you find a sense of safety (or the opposite of overwhelmed if you do not resonate with the word ‘safety’) in three different ways. This technique is borrowed from my training in embodied processing. Embodied processing is a body-based approach to working with trauma. Please email me for the audio files: info@sarahcannata.com

Final thoughts

Ultimately, all you need is a willingness to show up and be as compassionate with yourself as you likely are with others. If you’d like more guided prompts and support, my monthly Guided Journal Prompts for Self-Care subscription offers gentle, accessible prompts designed with emotional safety in mind. Each month has a theme and new prompts are added by the 1st of each month. It’s a simple way to keep journaling part of your self-care routine, regardless of how busy life gets.