Introduction
People often talk about journaling as a tool for recovery, but not all journaling supports the mind-body process. Writing about your day or listing gratitudes can bring awareness, but when it comes to chronic illness, you need a deeper kind of connection… one that helps your system uncover what’s been held inside.
This article introduces a specific approach to journaling designed to help you build that emotional connection. It’s not about analysing or writing elegant prose; it’s about allowing your truth to be expressed safely on the page, so your brain and body can move toward recovery.
Why This Practice Helps
Working with emotions is complex, and the act of writing things down helps your system begin to uncover, process, and ultimately release.
When you write things down using this technique, neural patterns associated with suppression begin to shift. Writing becomes a physical act of integration, linking cognitive awareness with felt experience. Over time, this helps regulate your nervous system, reduce fear loops, and create the internal safety needed for deeper healing. Then this way of journaling acts as medicine for the brain and nervous system.
Preparation for Journaling
Before a single word is written, take some time to get ready. This work deserves space.
- Buy or choose a new notebook that has spiral-bound pages, is easy to write in, and easy to tear pages out. You don’t need anything fancy, but it should be new, especially for this process.
- Treat yourself to a pen (or pens) you enjoy using. Smooth ink, soft colour, or even glitter if you like; choose something that makes the act of writing feel less of a task and more repeatable.
- Then make it into an anchor in your recovery rhythm: meet yourself in this way at regular times each week, and set an intention that this is your private container.
This isn’t about writing well; it’s about giving your brain and body permission to process what’s been stored.
This style of journaling isn’t about keeping a diary or documenting your day. It’s based on a powerful expressive writing practice used in many mindbody recovery approaches; a way of giving voice to hidden or unspoken thoughts and emotions so they can be acknowledged and felt.
A Place to Begin Writing
You don’t need to know exactly what to write. Just begin by choosing one thing from one of these areas; something real, something that stirs a little feeling.
One thing from your past
Something that hurt, shaped you, or still echoes quietly inside; even if it feels small.One thing from your present
A situation or stress that feels heavy, frustrating, or draining right now. (You could start with how you feel about your symptoms).One thing about how you relate to yourself
A pattern like perfectionism, people-pleasing, or fear of failure; something that feels exhausting to carry.
Don’t overthink. Just write one thing each time you journal (choose number 1, 2 or 3 and write…) It’s enough to open the door to emotions.
Let the Words Come
Open your new notebook; the one you’ve chosen especially for this, and begin writing. You don’t need to “feel” anything big. This is a way to develop a practice that with consistency will allow you to start to be seen.
Let the words flow however they come. They don’t need to make sense. You don’t need full sentences. Over time, this becomes a rhythm: writing to meet what’s inside. You’re not writing for anyone else. This is for you; a space where honesty is safe, and where your truth gets to live on the page, just as it is.
The Most Important Step
After writing for up to 20 minutes (it can be a lot less time than this if your condition is severe), tear up and throw away the pages. This part matters more than anything else. It teaches your system that it’s safe to let go. You’re not documenting your pain, you’re releasing it.
Each time you destroy the pages, you strengthen self-trust, showing your system that it no longer needs to hold on or protect you from the past. This ritual closes the loop, reminding your mindbody that what’s been written has been seen, processed, and can now be released.
Integrating this Practice
Journaling, especially when you’re living with chronic illness, can stir up more than you expect. Even if you don’t feel much at first, you are moving energy underneath the surface. That’s why I always recommend following this kind of journaling with a meditation for rewiring or a healing somatic practice.
If this article resonated with you, here are some ways to continue:
👉 Surrender Meditation: A brain rewiring meditation, created especially for those with chronic conditions on this path.
👉 Explore a Somatic Healing Tool: One of many practices on this website to help your body and mind recalibrate.
👉 Book a Mind-Body Recovery Coaching Session if you’d like personalised guidance and clarity on this healing pathway.
With warmth and care,
Amari 💗
