Journal Prompts for Trauma Survivors: Navigating Life Post Trauma
Part Two: By Jordan Kurtz, MA, LPCC, Trauma Therapist in Denver
Welcome to part two of our ‘Journal Prompts for Trauma Survivors’ series, where I infuse my experience as a Denver trauma therapist and my love for writing in the hopes of empowering trauma survivors on their healing journey.
If you haven’t already, be sure to explore part one of our Journal Prompts for Trauma Survivors series, which is centered around reconnecting with resilience and setting intentions.
Regaining Empowerment After Trauma Through Writing
Trauma of any kind- physical, emotional, sexual, emotional, or relational - robs our faith in the following three principles that unconsciously guide our everyday lives:
Good things happen to good people, bad things happen to bad people
My world is safe and predictable
I generally have control over what happens to me
Trauma is defined in many ways, though the way trauma therapists broadly understand it is through the definition provided by the DSM-5, the guidebook for interpreting and diagnosing clinical symptoms. The DSM-5 characterizes trauma as:
“Exposure to actual or threatened death, serious injury, or sexual violence in one (or more) of the following ways:
Directly experiencing the traumatic event(s).
Witnessing, in person, the event(s) as it occurred to others.
Learning that the traumatic event(s) occurred to a close family member or close friend.
Experiencing repeated or extreme exposure to aversive details of the traumatic events(s). (e.g., police officers repeatedly exposed to details of child abuse).”
However, many of us experience traumatic symptoms (such as hypervigilance, nightmares, difficulty concentrating, etc) and have not experienced the type of trauma delineated above.
Does that mean my symptoms are not “valid”? Is what happened to me not “bad enough?” Not at all.
The Denver trauma therapists at our practice more broadly recognize trauma as anything that has a negative impact on our worldview, bodily experiences, relationships with others and emotional regulation as trauma.
Some examples of trauma include:
Bullying
Chronic illness (individually or witnessing someone close to us endure it)
Divorce
Infidelity
Verbal and emotional abuse
Death of a pet, family member or loved one
No matter what experience of trauma we have endured, it tends to impact our ability to feel safe, in control, and trusting of others.
Remember the principles above? Here are examples of how trauma can distort these psychological safety nets:
Good things happen to good people, bad things happen to bad people
I must be bad/stupid/deserving of/responsible for this pain
My world is safe and predictable
The world is dangerous and I will always feel this way; I cannot trust anyone around me
I generally have control over what happens to me
Anything bad could happen at any time and it doesn’t matter what I do
This loss of safety and faith in our daily experiences as well as those around us can feel debilitating. Routines, coping mechanisms and relationships that have always served us may now feel pointless, ineffective, or scary. Without confidence in relationships or ourselves as forms of protection, hour by hour can feel disorienting and overwhelming.
One of the primary steps in trauma therapy is regulating the physiological, emotional and mental state of fight or flight.
This happens through a series of processes, though the overarching goal is orienting our bodies and minds to a place of stillness where we can recognize we are safe in the present and capable of connecting to ourselves and others.
Below are some journal prompts that can help us map out how trauma is coloring our lives and reconnect to sources of safety and stability.
Journal Prompts for Trauma Survivors - Written by a Denver Trauma Therapist
Part One: Where is the Past Present? Identifying Trauma’s Impact in Our Daily Lives
The impact of trauma often appears within a voice of self-criticism, shame, and doubt. Examples include, You caused this, or If you were smarter you could have-. When do you hear this voice appear within you? What does it say? How does it feel to be aware of it?
Do a body scan***: imagine a wand beginning at the top of your head and moving down your body, front and back, until it reaches your toes. Where do you feel tension, tightness, pressure, or pain? Where does your body feel neutral, relaxed, loose or calm? Do these areas carry a temperature or a texture to them? Do they shift as you bring awareness to them?
***if you experience chronic pain or are a survivor of sexual assault, take caution with this activity. Bringing awareness to our bodies when they have been violated or are in a state of pain can sometimes exacerbate symptoms.
How do you feel about the platonic, familial and intimate relationships in my life currently? In what ways have you seen and felt the dynamic shift (if at all) since your trauma occurred? How are you perceived in these relationships now? How are you perceiving yourself?
If you had to create mantras or slogans for your past, present, and future in this moment, what would they be?
How does my daily routine differ pre and post trauma? Consider eating, sleeping, and movement habits, places you frequent, social activities, etc.
Part Two: Tethering to Anchors of Safety and Resilience
What are sources of constancy in my life that I am able to still rely on? These can be routines, foods, people, animals, and places. How do I feel when I am with these sources of constancy?
Imagine a younger version of yourself (as young as months ago, or as young as childhood years) that knew peace, comfort, safety and joy. If they were in the room with you now, what would they want to share with you? What brings them excitement, meaning and hope?
Consider your present daily life, and make mental note of all the tasks required of you. Assign them units of energy ranging between 1-10 (i.e. walking the dog is 3 units of energy, your work day is 7 units of energy). Calculate the units of energy necessary for you to get through your day and notice your emotions and thoughts about how much energy certain tasks require. Now, consider what forces in your life supply the units of energy (sleep, connection from friends and family, working out, etc). Where can you increase units of energy acquired, and where can you decrease units of energy spent?
How do you define resiliency? Where do you see this manifested in your life? When was a moment you recognized your own strength, endurance, patience or healing?
Notice your answers to the following questions:
Who could I call on a day when I am feeling depressed, anxious or overwhelmed?
Who could I call when I need to have fun and distract myself for a bit?
Who could I call if my car broke down and I needed a ride?
Who could I call to spend time on the couch with me watching TV without talking?
Did the same person show up for each question? If not, how do these people differ? What does that tell me about who is best for specific types of needs and why?
More Resources for Trauma Healing
Explore more resources for trauma healing, all of which have been curated by a Denver trauma therapist.
Trauma Therapy in Denver, CO.
Seeking more support on your path towards trauma healing? A trauma therapist on our team can help and would love to connect with you! Follow these three steps to get started:
1. Schedule a free 20-minute consult call to see if Denver therapy at CZTG is right for you.
2. Connect with the Denver trauma therapist of your choice via a phone consult.
3. Begin your path towards healing!
Meet The Writer: Jordan Kurtz, Trauma Therapist in Denver, CO.
Jordan Kurtz (she/her) is a Denver trauma therapist, couples counselor, and staff writer at CZTG. Jordan focuses on therapy for trauma, grief, adolescence, and relationships. Her approach is authentic, warm, and affirming, which she interweaves throughout her use of advanced evidence-based modalities, including EMDR, Emotion Focused Therapy for Couples (EFT), and somatic therapy. She provides EMDR and general trauma therapy in Denver and virtually throughout the state of Colorado. If you’d like to work with Jordan, feel free to reach out to schedule a consultation call.