Transformative Journaling: Break Free from Limiting Habits

Rather than criticizing yourself for your feelings or desires, consider these writing prompts that can guide you to understand your emotions with kindness and insight.

Interacting with people, environments, and situations that trigger us can often be overwhelming. For instance, if our nervous system remembers a past feeling of discomfort or danger whenever a certain situation arises, it becomes challenging to detach from that feeling and stay grounded in the present. This is why journaling is such an effective practice. Mindful journaling creates a safe environment where we can thoughtfully examine emerging feelings, recognize how these connect to our coping mechanisms, and discover healthier ways to fulfill our needs with wisdom and compassion.

Journaling Prompts: Release Your Restrictive Habits

In your journal, gently and gradually delve into these writing prompts:

• In what areas of your life do you notice a conflict between “power over” and “power with”? What are the implications?
• What survival tactics were you taught in your family of origin?
• Can you identify survival tactics that function at a societal level? Consider looking at statements like: “Winning is everything.” “We should adhere to the rules.” “They must stay in line or we might lose our position.” “Ignore the real issues and just keep things as they are.”
• What additional insights can you provide?
• How do you relate to these tactics? How do they manifest within you?
• What societal beliefs sustain these survival tactics?
• How would you characterize the unfulfilled need underlying these societal survival tactics?
• What do you imagine would satisfy this need?
• What gives you the feeling of inherent belonging?
• What actions or expressions might create a genuine sense of belonging for the communities you associate with? How can you help shape this? How might it be expressed on a personal or collective level?