Harnessing Journaling to Express and Navigate Difficult Emotions

Last Saturday’s (23 Nov 2024) session of our Journaling course provided profound insights into the emotional toll of gender-based violence (GBV) and how journaling can be a transformative tool for survivors. Through this second module, we explored the complex emotional impacts of GBV, practical strategies for safely expressing difficult emotions and techniques to support emotional release and resilience.

The Emotional Impact of Gender-Based Violence

GBV survivors often carry a heavy emotional burden, which can manifest as fear, anxiety, anger, guilt, sadness, numbness or mood swings. These emotions, while painful, are normal responses to traumatic experiences. Recognizing and validating these feelings is a critical first step toward healing.

Through the course, participants acknowledged that there is no “right” way to feel and no universal timeline for recovery. Instead, each survivor’s healing journey is deeply personal. Journaling offers a unique, private space to process and make sense of these emotions.

Journaling is more than just writing; it is a practice that fosters emotional release, self-reflection and empowerment.

Key Takeaways from the Session

Emotional Validation:  Participants learned that their feelings are valid, even if they fluctuate or feel overwhelming. 

Safe Expression: Techniques like unsent letters and emotional weather reports provided non-threatening ways to explore emotions. 

Self-Awareness and Growth:  Regular journaling has helped participants recognize patterns in their emotional responses, paving the way for self-regulation and empowerment.

Healing is not a linear journey, but journaling offers a consistent and empowering practice for navigating emotions. As we continue the course, participants will explore topics like self-compassion, narrative reconstruction, and resilience-building.

To anyone considering journaling as a healing tool: remember, there is no right or wrong way to begin. Whether you write a few sentences or fill pages, what matters most is showing up for yourself and honouring your emotions.

Your voice matters, and your healing is possible, one word at a time!