Finding Yourself by Owning Your Story: The Power of Healing Trauma Through Journaling

Have you ever felt like the weight of your past is holding you back, like you’re stuck in a story that’s not your own? You’re not alone. So many of us carry the echoes of trauma, letting it shape how we see ourselves and the world around us.

But what if you could rewrite that story? What if, by owning your story, you could find yourself again?

That’s where journaling comes in. Journaling isn’t just about putting words on paper—it’s a powerful tool for healing, a way to reclaim your narrative, and ultimately, a path to rediscovering who you truly are. Let’s dive into how journaling can help you heal from trauma and own your story.

 Why Owning Your Story Matters

When we experience trauma, it can feel like our story has been hijacked. The events that hurt us start to define us, making it hard to see ourselves as anything but victims of our circumstances. Owning your story means taking back control. It’s about recognizing that while you can’t change what happened, you can change how you relate to it. You can become the author of your life, rather than just a character in someone else’s plot.

But how do you start to own your story? Journaling is one of the most accessible and effective ways to do just that. Here’s how it can help you begin the journey toward healing.

5 Tips for Healing Trauma Through Journaling

1. Write Without Judgment

One of the biggest hurdles in journaling is the fear of being judged—by others, or even by yourself. But remember, your journal is your safe space. It’s where you can be completely honest, where you can spill your thoughts and emotions without fear of criticism. When you write, let go of the need for perfection. Don’t worry about grammar, spelling, or whether your thoughts make sense. Just write. The more you practice non-judgmental writing, the more you’ll free yourself from the internal critic that often holds you back from true healing.

Years ago, I began getting up before anyone else and spending a few minutes writing and meditating. It's become my favorite part of the day. The writing I do during this time isn't for the world to see. It's just for me. But that's what makes it so powerful. I don't worry about what I write or how it might be perceived by others. I just write. I rarely go back and read the things I write, but that's because they aren't things I want to take in--they're the things I want to get out. It's one of the most powerful ways I know to separate myself from my inner dialogue so I can release all of the crap in my head and get back to being me! Whatever comes out is good enough, and I trust that it's exactly what it needs to be in the moment.

2. Focus on Your Emotions, Not Just the Facts

When recounting a traumatic event, it’s easy to get stuck on the details—the who, what, when, and where. While those facts are important, true healing comes from exploring how those events made you feel. Use your journal to dig into your emotions. How did you feel in that moment? How do you feel about it now? What emotions come up when you think about it? 

Sometimes, my clients are afraid of focusing on their emotions. They think focusing on them will allow them to become overwhelming. But the truth is the opposite. When you allow your emotions to come--when you give them the space to flow out of you--they tend to disappear. And it only takes a few minutes to happen. If you don't believe me, give it a try! By focusing on your emotional experience, you’ll start to uncover patterns and gain insights that can lead to deeper healing.

3. Create a Dialogue with Your Inner Child

Trauma often leaves a lasting impact on our inner child—the part of us that is vulnerable, innocent, and in need of protection. In your journal, try writing a letter to your inner child. What does she need to hear? What would comfort her? You can also let your inner child respond. What does she want to say? This kind of dialogue can be incredibly healing, helping you to nurture and protect the parts of yourself that were hurt.

Here's an example of a letter I once wrote to my inner child:

Dear Sandra,

I'm sorry I didn't take better care of you when you were a little girl. I didn't understand what was happening and didn't have the skills to navigate the fear that was coursing through our body. It's okay if you're angry. I can handle it. You don't have to worry about being abandoned ever again, because now, I'm an adult and I know what it looks like to take care of us and prioritize our needs. I hope you can forgive me. I love you and want to be trusted by you. Let me know if there's anything I can do to foster that trust between us.

Love,  Me

4. Use Prompts to Get Unstuck

Sometimes, staring at a blank page can be intimidating, especially when you’re dealing with heavy emotions. That’s where prompts can be a lifesaver. Prompts give you a starting point, helping you to ease into the writing process. For example, you might start with, “What does my body feel right now?” or “What is one belief I have about myself that I want to change?” Prompts like these can open up new avenues of exploration and help you break through blocks.

Be sure to follow along on Instagram @SandraJarvisCoaching for Weekly Writing Prompts every Wednesday. These prompts are a powerful way to release trauma and encourage healing in your body. 

5. Reframe Your Narrative

As you journal, start to play with the idea of reframing your story. Instead of seeing yourself as a victim, how can you view yourself as a survivor? What strengths have you developed because of what you’ve been through? How has your experience shaped the person you are today? Reframing isn’t about ignoring the pain—it’s about finding the growth and resilience that came from it. This shift in perspective can be incredibly empowering, helping you to see your story as one of triumph rather than tragedy.

You don't have to do this. You don't have to choose to look at your experiences through a different lens. It's your story and you can write it any way you want to. But reframing your narrative is a powerful way to begin the healing process. In my own life, I've chosen to see the accident that nearly severed my right hand as "The Accident that Saved My Life." I truly believe that! I'm not lying to myself or trying to convince myself that it's true. I simply chose to believe that my life would be much worse if I hadn't experienced that accident. And looking at my life with that perspective is a whole lot more empowering than looking at myself as a poor, unfortunate victim. 

Conclusion: Writing Your Way to Healing

Journaling is more than just a tool—it’s a bridge back to yourself. It’s a way to process your experiences, express your emotions, and ultimately, own your story. As you commit to this practice, remember that healing is a journey, not a destination. Be gentle with yourself, and allow the process to unfold in its own time.

Through journaling, you’ll find that you’re not just writing a story—you’re rewriting your life, on your own terms. And that, more than anything, is the key to finding yourself again. 

Happy writing!