Journaling as a Way to Hear What’s Really Going On

Sometimes you don’t really know what you’re feeling until you give yourself the space to put it into words.

For me, journaling isn’t about writing something profound. It’s about getting what’s swirling around in my head out of my head and somewhere else. I think of it a little like making a to-do list — once it’s on paper, you don’t have to keep holding onto it in quite the same way.

Journaling can also be helpful after bodywork, somatic work, or a coaching session. Thoughts, emotions, memories, or realizations may come to the surface, and writing gives you another way to continue processing what came up.

There’s No Right Way to Journal

I use both pen and paper and voice memos.

In the morning, I might write about what I’m stressed about, what needs my attention, or simply ask, “What do I want to happen today?”

I use voice memos a lot while I’m driving. I’ll start with, “So, what’s happening right now?” and just talk. Saying the question out loud and listening for the answer helps me work through things. It’s a little like venting to a therapist without having to pay anyone.

The important part is not editing yourself. If your inner critic shows up, acknowledge it and keep going. You can even write down what that part of you is saying and let the different parts of yourself have a dialogue.

A Few Ways I Use Journaling

Stream of consciousness:  Just start writing and don't stop to edit. In The Artist’s Way, Julia Cameron talks about writing three Morning Pages. I don't worry as much about the number of pages — I write until I feel like there’s nothing else to say. It feels like a shower for my brain.

Emotional check-ins: Ask yourself: What am I feeling? What is happening in my body? If this feeling could speak, what would it say? Acknowledging the parts of ourselves that want to be seen and heard is a big part of what I do with clients in somatic sessions, and this is one way to explore that on your own.

Gratitude: When my mind gets stuck on what's wrong, focusing on what I genuinely appreciate can help shift where my attention is going. It isn't about pretending everything is great. It's about remembering what is also good.

Art journaling: Sometimes I just start drawing a line and follow whatever feels good from there. It doesn't have to look pretty. The point is allowing something to be expressed without needing words.

Future-self journaling: Imagine the version of you already living what you're trying to create. What do they feel like? How do they move through their day? Who is around them? Get specific. You can even record yourself reading what you wrote and listen to it regularly.

You Don't Have to Keep It

Sometimes I'll look back through what I've written, notice any insights I want to keep, and then tear up the pages. That actually feels cathartic to me.

I'll occasionally listen to an old voice memo too. It's interesting to hear where I was a few months ago and notice what has shifted — or what hasn't.

Journaling doesn't need to become another thing you're supposed to do perfectly. Some days it might be three pages, another day three sentences, and sometimes it's talking into your phone while you're driving.

The point is simply to create enough space to hear yourself.