Journaling as Therapy

Does Journaling Help Improve Mental Health?

How Journaling Helped Me Rebuild My Life After Abuse

As a survivor of domestic violence, journaling has been one of the most powerful tools in my healing journey.

Writing gave me a place to untangle the chaos in my head, name what was happening to me, and slowly begin to believe that I deserved better.

Journaling is simply putting your thoughts, feelings, plans, goals, and experiences onto paper (or into a private app).

There are no rules.

There is no “right way.”

It’s your space; a place where you can be completely honest, without judgment.

⚠️ Safety Comes First

If you are still in an unsafe situation, please protect yourself before you start writing.

Keep your journal somewhere no one else can find it.

Consider using a password-protected notes app or writing and then deleting.

If documenting abuse, write in a way that will not put you in danger if discovered.

Clear your browser history if you’re using online prompts or journaling tools.

Your safety matters more than anything.

Rebuilding Self-Esteem

Abuse tears you down piece by piece. I lost confidence, stopped trusting myself, and believed the lies I’d been told. Journaling became a place to slowly rebuild.

I started recording small wins; a decision I made for myself, a moment I felt strong. I wrote down things I wanted to try and habits I wanted to build. Little by little, I could see that I was growing, even on the days it felt like I wasn’t.

Journaling for Gratitude & Growth

When life felt heavy, I challenged myself to find even one small thing to be grateful for... a safe conversation, a moment of laughter, a beautiful sunrise. Writing those things down didn’t make the pain disappear, but it reminded me there were still pieces of life worth holding onto.