This section details four different journaling guides that you can employ in your own life, at your own discretion. My suggestion is to read through all four guides before making any decisions about which one you would like to use. While they may appear similar in that they ask you to engage in expressive writing, each guide is bursting with nuance that could make or break someone’s journaling experience. I ask that you read all the guides so you can further personalize your experience and gain a more refined understanding of the journaling process. The four guides are as follows:​​

• The Optimist’s Guide

• The Pennebaker Guide

• The Trauma Narrative Guide

• The Five-step Guide

 

Each guide is accompanied by a timeline, a description of the task, information guiding what your subject matter should be, things to keep in mind while journaling, and the steps one should follow (if applicable to the guide). 

 

When engaging with these guides, be sure to stay aware of why you’re writing; though, perhaps it would be more beneficial to identify what you aren’t writing for. You aren’t writing to share with others. You aren’t writing to make money or send shockwaves through society. You aren’t writing to encourage a creative breakthrough. You aren’t writing to show off your writing chops. You aren’t writing to win a prize or to turn in at the end of class. You’re writing for you—to express yourself in whatever form it takes, good, bad, or ugly. Remember that you’re at the helm of this ship; it turns only for you. 

 

Write about life as you’ve experienced it, drawing no inspiration from anyone else. This is a chance for you to understand yourself better—to contemplate why you reacted the way that you did or whether a different decision could have completely changed the outcome of a situation. Don’t get bogged down by the idea that your suffering and emotions are the only ones in existence. Everyone has made a mess of things. Everyone has moments where they act before thinking rationally—or think without ever intending to act on their impulses. Allowing yourself to explore your own mind through the act of expressive writing is vulnerable, yes. But that does not discredit the very possible emergence of growth as a result. It is my hope that these guides can help inform and motivate you through your own journaling journey. 

 

Write truthfully. Write honestly. Tell the truth, even if it hurts. Take what sticks and leave what doesn’t—this is your journaling time. And try to find enjoyment in the process, I most definitely do!​​​​​​

​