Journaling for Trauma Healing: Therapist-Backed Benefits & Cozy Kansas City Spots
Emotional numbness is a self-protective response, which can be caused by trauma or chronic stress.
When I’m in session with a client and I am about to suggest journaling, I can feel myself internally bracing for the eye roll that will follow. Journaling seems like something that teenage girls do because they are hormone addled and don’t trust their parents with their secrets. This is not that (even though, honestly, teenage girls really intuitively knew what they were doing and I’ll stand by that one).
In reality, therapeutic journaling can be an incredibly supportive, research-backed tool for trauma healing—especially when you’re working on nervous system regulation and trying to feel safer in your body.
Therapeutic Journaling for Trauma Healing: What the Research Says
I have always appreciated journaling, especially as a therapist. As a journaler myself, I have found that it can help clients to dig deeper in between sessions in order to bring something meaningful and important to them into their therapeutic work. It can help to prevent the “I don’t really know how I have been doing” that can happen on my couch. It can also help to process what we have been working on in session.
A couple of years ago, I was listening to Dan Harris’s Ten Percent Happier podcast, and he had Dr. James Pennebaker join him to talk about the research and efficacy of journaling.
Dr. Pennebaker was a part of a research study on therapeutic journaling, where he and his colleagues found that writing for about twenty minutes for four consecutive days had massive impacts on health and stress levels. There had been improvements for patients with inflammatory diseases such as IBS, those with high blood pressure, fibromyalgia, and even asthma.
Journaling has also been incredibly helpful for those with depression and anxiety, and some studies suggest that it can even be as effective as cognitive behavioral therapy.
If you’re curious about body-based approaches that support trauma recovery, you may also like our post on Somatic Therapy for Trauma: A Gentle, Client-Centered Healing Approach.
Journaling and Trauma: Why Writing Can Support PTSD Recovery
In Dr. Pennebaker’s work, he and his colleagues found that journaling is effective for short term reduction in post traumatic stress symptoms, and that it can be a helpful tool for people suffering from PTSD and haven’t found much help with therapy or don’t have access to therapy.
What I have found in my work with clients is that sometimes they are afraid of their own trauma stories. It can be really overwhelming in session to tell a therapist everything that happened for the first time and it can cause emotional flooding which can be retraumatizing for the client. Sometimes, being able to tell the story in a titrated and controlled way on their own can be really therapeutic for people. It can also help them make more sense of what happened.
From a nervous system lens, journaling can also give you a slower, more contained way to notice what’s happening inside—sensations, emotions, and triggers—without forcing yourself to “push through.”
If you want a broader look at trauma symptoms, you may find it helpful to read: Unresolved Trauma Symptoms: 4 Signs Your Body Is Trying to Tell You Something.
Journaling can help cultivate mindfulness and a sense of autonomy, helping to support nervous system regulation.
How Journaling Supports Nervous System Regulation
Journaling can help with guiding thoughts to the present as well. With trauma comes flashbacks, unwanted intrusive thoughts, and challenging feelings that can be overwhelming. By guiding thoughts to a specific topic, this can help clients to feel more in control of their symptoms and their minds.
Long story short, it can help cultivate mindfulness and a sense of autonomy.
(And if you’re working on regulation skills in general, you might also like: Regulating Your Nervous System: What It Means and How to Do It.)
Therapeutic Journaling Methods (Plus Trauma-Informed Tips)
This is by no means an exhaustive list, but here are a few journaling styles to try out:
Stream-of-Consciousness Journaling
Pick a topic about something that has been bothering you and just start writing. You will never need to read this again so let your handwriting be sloppy. Let it not make any grammatical sense, but start going and stop when the thoughts do. This can be helpful if you’re in a creative rut or aren’t sure how you feel about something.
Mindfulness Journaling
Write about things that are happening in this current moment in order to bring awareness to how things actually are right now. Every time your mind strays, bring it back.
If mindfulness feels hard (or activating), it can help to start with simple grounding first. Cleveland Clinic has a solid overview of grounding techniques here: Grounding Techniques.
Gratitude Journaling
List things you’re grateful for. This helps you to bring attention to good things in your life even when you aren’t journaling.
Emotional Processing
Pick a topic and journal about it for at least 15 minutes for four days in a row. Check back in on the 5th day and see if your thoughts or feelings about the topic have changed at all.
Tip: if you have a history of trauma, consider pairing this with support (a trusted therapist, a friend you can text after, or a calming practice) so you don’t feel emotionally flooded.
Cozy Kansas City Spots to Journal
Local to Kansas City and looking for a space to journal and unwind? Here are some great spots to start your trauma healing journey!
Heirloom Bakery and Hearth is a cozy spot that has incredible coffee, pastries (their homemade pop tarts are incredible) and lunch options. Get a table by yourself and practice mindfulness journaling!
Swope Park has it all - nature, trails, and beautiful limestone bluffs. Pick a good spot and bust out that journal!
Overland Park Arboretum and Botanical Gardens is a lovely spot to slow down your mind in order to be in the space to journal.
Rent a kayak and take your journal with you this spring or summer at Shawnee Mission Park’s lake!
Cafe Corazon is a latinx and indigenous owned and operated spot that is a great spot to feel connected to others and give you an opportunity to connect with your journaling practice.
Bring your journal to a gorgeous spot like Kla Sanctuary and find some stillness, solitude, and get your glow on!
Start Your Trauma Healing Journey With Somatic Therapy
At Embodied Healing KC, our trauma-informed therapists guide you with compassion and skill, helping you safely process emotions and build resilience. If you are ready to start healing from trauma and would like some support, reach out! Trauma-informed therapist Lauren Bradley has immediate openings and is ready to help you on your journey.
Frequently Asked Questions About Journaling For Trauma Healing
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Journaling can support trauma healing by helping you process emotions, track triggers, and practice nervous system regulation between therapy sessions. If writing feels overwhelming, start small and consider doing it with the support of a trauma-informed therapist.
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For many people, expressive writing can reduce stress and support emotional processing, which may help with PTSD symptoms. It’s not a replacement for trauma therapy, but it can be a helpful complement.
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Try focusing on the present moment (sensations, feelings, and needs) or using gentle prompts like “What helped me feel safer today?” Avoid forcing detailed trauma narratives if that leads to emotional flooding.
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Many studies use 15–20 minutes for several days in a row, but consistency matters more than duration. Even 3–5 minutes can be beneficial if it feels sustainable.
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If journaling increases anxiety, dissociation, or overwhelm, pause and shift to regulation (breathing, grounding, movement). This can be a sign to slow down or work with a therapist for more support.
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Not always, but support can be very helpful—especially if you have PTSD, complex trauma, or a history of emotional flooding. If you’re looking for trauma-informed support, explore our therapy services to see what feels like a fit.
Stevie Olson-Spiegel is a Licensed Therapist and Somatic Experiencing Practitioner located in Kansas City. She uses Somatic Experiencing as her main body-based trauma healing modality, as well as EMDR. As an Intuitive Eating Counselor, she uses these principles to help her clients challenge their relationship with their cultural misconceptions about their body and food.
