Write

When writing, we heal the mind by allowing it to flow out into the world instead of being stuck talking to oneself.

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.

  • Whether you write to yourself or others to forgive, to express love and gratitude, to communicate how you are feeling or to convey a message - writing a letter can be a great way to release emotion and get out of your head.
    • 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.

    “Writing is my therapy. I get it all out on paper, and then it doesn’t eat me up inside.”

    - Taylor Swift

    Taylor'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.