You Can Use Journaling to Heal Old Wounds

Earlier this month, we took a look at how you can use journaling for emotional healing and self-care here. Today, let's talk about how we’re all carrying around pain that we don’t usually notice, but then, suddenly, those wounds flare up and get our attention when we least expect it. 

Do you ever wonder where in the world those feelings were hiding? Especially when they feel so strong!

Having them come up like that doesn’t mean you’re doing anything wrong. And if you’re a lightworker or healer, it doesn’t negate any of the healing or letting go you’ve done.

If you thought healing on the issue was completed, having them pop back up just means you’ve reached a deeper layer that is now ready to heal. And the good news is, journaling can be a powerful way to release them.

Before you write, carve out a comfortable spot where you feel relaxed and won’t be disturbed. Pour yourself a cup of tea, light a candle, or wrap up in a soft blanket if that helps. 

This is your space — private, sacred, and just for you. If writing about certain memories stirs up strong feelings, go slowly.
 
If you need to stop, don’t push yourself to keep going. It will be there when you’re ready to come back to it. 

Beginning: Journaling for Healing

This is where you get to drop the mask. So, let your thoughts spill out. 

If you feel sad, scared, or angry, write that down. Be real. 
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Say what you never got to say. Grieve what you lost or name what still hurts. Writing it down helps the hurt move instead of getting stuck.
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How is the Past Showing Up Now?

After you’ve written about what happened, look for the echoes. How do these old wounds show up in what you believe, how you act, or how you relate to others?
 
You could even make a list. I would write the issue at the top of the page in capital letters and then, write what they are connected to (what you believe, how you act, etc.) in a list beneath it.

Do you spot any patterns? Sometimes old coping skills linger long after they’re needed. 

These ah-ha moments may happen quietly, but they are a big deal.

Some hurts stick around because they never got the care or attention they needed. When they surface, write about what’s still unresolved. 

Maybe it’s a wish for something you never got. A kind word, an apology, a safe place to land.
 
Write it all down without judgment. There’s no need for blame. 

This is just a way to let yourself see all the parts of you that are still waiting for kindness. Sometimes all it takes is for them to be seen.
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Look at the Old Stories
​with New Eyes

As you write, notice if any shifts happen. Looking at it with a little bit of distance, you may see things differently now. 

If not, ask yourself if there's a new way to see it. Invite in a new understanding. 

What did you need back then that you can give yourself now?
 
Sometimes the facts stay the same, but your kindness grows. That’s real healing.
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Love can transmute anything.
- Dr. Sue Morter

Give Yourself Love & Compassion

Here’s a practice I love: imagine you’re talking to a dear friend, someone you would never judge.

How would you comfort them if they shared your story?
 
Write those words to yourself. 

You are worthy of the same love you give away. It’s okay if you didn’t know then, what you know now. You did the best you could.
 
Reflective journaling lets you wrap your old hurts in warmth instead of blame or shame.

Often, the pain that lingers points to what you needed and didn’t get. Did you long for protection, comfort, love, or clarity?
 
Write about those missing pieces. Then ask yourself what you need now.
 
Is it safety, rest, encouragement? Connecting those dots helps you see how you can show up for yourself today, even if you can’t change the past.
 
This is one way you rewrite your story;  but first, honor the person you were then and the person you are right now.

Notice Your Growth
​Along the Way

As you return to your journaling practice, over days or weeks, watch for shifts. Are your feelings moving?
 
Do you feel a bit lighter, more curious, or less reactive? Maybe you find it easier to set boundaries or let go of old hurts. 

Write these moments down.

Some days will still feel hard, but healing isn’t a straight line. Your journal can be a record of your progress, celebrating every step toward comfort and self-acceptance.

Remember: you are always more than you realize, even right now, sitting quietly with your journal and your tea.

Breathe in, breathe out. You are already coming home.

See you next time!

​Love, Jeanine

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