Write

Writing can be a powerful tool for healing. When we put our thoughts on paper, we give our minds a place to release what we’re holding - instead of keeping it all inside. Whether it's journaling, free writing, or even jotting down a few words, writing helps us process emotions, reduce stress, and make sense of our experiences. You don’t need to be a writer. You just need a moment, a pen and the willingness to explore what’s on your mind.

Healing Ways to Use Writing

Write a Letter
Take the time to write letters to people in your life. Remember! You don’t have to send the letters and the letters do not have to be complete. Use this as an exercise to get out what you need to say: ICF Speaking Up Playlist.
Post it Notes
At the Inspiring Children Foundation, we have a saying “Self Love is True Love”. Self-acceptance and self-love are ways of coming home to yourself. When you’ve been feeling lost or disconnected, simple reminders can help you gently reconnect, help you zoom out and separate from negative thought loops. Try placing encouraging, loving messages around your space that resonate with you and what you are working on or going through - on your mirror, fridge, bedside table, or wherever you’ll see them often.
  • "You are loved."
  • "You are not alone."
  • "Let go of negativity."
Journal
Journaling can help you better understand and articulate your thoughts and feelings, and help you gain clarity on inner conflict and joy. It is a great tool for processing and reflection that you can choose to keep to yourself or share with others.

“We push our feelings to the bottom of our energy and hope it goes away. It won’t. Don’t define yourself on it. But stand with it, process it and learn from it.”

- Jessie J

Jessie's photo

Writing Tools

Letter Writing Prompts
Letter Writing Prompts

Check out these letter writing prompts to get you thinking.

Contracted vs Dilated
Contracted vs Dilated Journaling

Emotions often fall into two states: contracted (closed or tense, like anxiety, sadness, or anger) or dilated (open and free, like love, gratitude, or curiosity). Journaling with this lens builds awareness and can help shift you toward more openness and ease.

How to try it:

Divide your journal into two sections: Contracted and Dilated. Under each, create three columns: Thinking, Feeling, Doing. Write what drains or closes you (contracted) and what energizes or opens you (dilated). See an example here.

CBT Journaling Guide
CBT Journaling Guide

Check out this guide to CBT journaling + prompts.

Gratitude Art Journaling
Gratitude Art Journaling

Jewel's online mental health community offers free live and recorded Gratitude Journaling Classes on JewelNeverBroken.com.

Explore Your Values
Explore Your Values

Try our "Hard Wood Grows Slowly" worksheet to help you reflect and explore your values.

Gratitude Practice
Gratitude Practice

Check out Jewel’s Gratitude Practice on JewelNeverBroken.com.

More Resources

Need Help Now? Call or text 988 or text ‘HOME’ to 741741 for support

If you’d like insight on these mental fitness tools or to connect with someone on the Inspiring Children and #NotAloneChallenge team please fill out our submission form here.