55 Trauma Journal Prompts

Trauma journaling is a powerful tool for understanding and processing traumatic experiences. It can help you explore the emotional, mental, and physical health effects of trauma on your life. Journaling can be beneficial in helping to identify patterns, trauma triggers, and negative emotions associated with past traumas that may be impacting your present life. Reflecting on these issues can help bring clarity and insight into your life. In this blog post, I will share 55 trauma journal prompts and provide you with tips on how to setup your trauma journal.


55 Trauma Journal Prompts

Here are 55 trauma journal prompts that may be useful for exploring and understanding your own experiences with trauma:

1. What was the most traumatic experience I have ever had?

2. How did this experience impact my life?

3. How have I dealt with this trauma until now?


4. What do I need to do in order to heal from this experience?

5. What are the physical and emotional effects of trauma on me?

6. How does my body remember past traumas?




7. What emotions have been triggered by reminders of this traumatic event or situation?

8. How has the trauma-impacted my relationships with others?

9. What coping mechanisms have I used in the past to deal with trauma?

10. How has my experience of trauma shaped my identity?


11. What patterns do I notice in my life that may be connected to my experiences of trauma?

12. What beliefs or core values do I carry related to this experience of trauma?

13. How can I become more aware of, and mindful of, my body and its reactions to trauma?

14. What are the positive aspects or outcomes I can take away from this experience of trauma?


15. How do I define resilience in the face of trauma?

16. What fears or worries have been triggered by the traumatic experience?

17. How does my faith play a role in how I cope with trauma?

18. What support systems do I need in order to process this trauma?


19. How can journaling be used as a form of self-care and therapy for trauma?

20. What changes have I made since the traumatic experience?

21. How do I cope when feeling overwhelmed by memories or emotions related to the traumatic experience?

22. What message would I give to my younger self who experienced the trauma?

23. Is there any advice I wish I had received at the time of the traumatic experience?


24. How has this experience impacted my view of life and death?

25. How can I best support myself during times when reminders of the trauma come up?

26. What healthy habits have I adopted in order to cope with the effects of the trauma?

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27. What advice would I give someone who is currently dealing with a similar experience of trauma?

28. How can I find meaning and purpose in life despite any traumas I’ve experienced?


29. How does my cultural background or identity shape how I process and cope with traumatic experiences?

30. What activities or hobbies have been most beneficial in helping me cope with the trauma?

31. What would I say to someone who is unwilling to talk about their own experiences of trauma?

32. How has this experience changed my outlook and goals for the future?

33. What do I need to remind myself in order to stay resilient when faced with reminders of the trauma?


34. How do I recognize and accept my own vulnerability in relation to this trauma?

35. What steps can I take to help me move forward from this experience?

36. How does connecting with nature help me process traumatic experiences?

37. When do I feel most empowered when dealing with the trauma?

38. How have creative outlets helped me to cope with and process the trauma?

39. What are some of the helpful ways I have incorporated self-compassion into my life following this experience?


40. How do I practice self-care on a daily basis and manage and process past trauma?

41. What is something that gives me hope for the future despite any traumas in my past?

42. What changes have I made in order to prioritize my mental health?

43. How do I practice gratitude and joy despite any traumas I’ve experienced?

44. What actions can I take to make sure the childhood trauma does not define me or my life?


45. When do I feel most connected, safe, and secure?

46. How can I use my own experiences to help others going through similar traumas?

47. What boundaries have I set up in order to protect myself and keep me safe from further harm?

48. What are some of the positive ways I’ve grown since experiencing trauma?

49. How do I take care of myself when difficult memories or emotions arise?


50. What are some of the strengths I have developed to help my inner child since facing trauma?

51. How do I practice self-compassion when struggling to cope with traumatic events?

52. Which people in my life have been most supportive during this time of inner healing?

53. What triggers thoughts, feelings, and behaviors associated with the traumatic response, event, or experience?

54. How do I cope with feelings of guilt, shame, and regret that may be associated with the experience in the present moment?

55. Write a letter to your younger self.


How to Setup Trauma Journal


Create a dedicated place to write

Choose a quiet and comfortable spot in your home, like your bedroom or living room; having a designated area for writing can help you focus and be more productive.

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Choose a journal

If you don’t have one, invest in one that is aesthetically pleasing and functional for your needs.


Set aside time

Dedicate at least 10 minutes per day or once a week to write about your feelings and experiences related to the trauma.


Brainstorm ideas before writing

Think of questions related to the traumatic incident and/or other related topics that you would like to explore in your journaling.


Think about difficult emotions or events related to the trauma

Writing can help process those feelings and provide deeper understanding of why they occurred and how they impacted your life.


Connect with sources of support, if available

This includes talking to a therapist, close friends or family, or a support group.


Consider writing in different formats

Try free-writing, drawing, and/or writing poems or creative stories to express your inner thoughts and feelings associated with the trauma.


Keep it confidential

Unless you are sharing your journaling with someone else, make sure you store it safely away from others who may stumble upon it accidentally.


Use affirmations and positive messages

Incorporate uplifting and supportive quotes, images, or phrases to remind yourself of your strength and resilience in facing difficult experiences.


How to Organize Trauma Journal

Organizing your trauma journal can be an important part of the trauma healing process. Here are some tips for getting started:


Set aside a dedicated space to write in your journal

This could be anywhere from a comfortable corner of your bedroom, to a spot at work or school, to the outdoors!


Choose the right tools

Find writing materials that feel comfortable and inspiring to you. This could range from traditional notebooks and pens to digital journals, to audio recordings or videos.


Create a timeline

Before you begin writing, create a timeline of the traumatic event(s) in your life and how it has impacted you over time. This will help provide structure to your journaling process.


Find a format that works for you

There is no right or wrong way to journal, so find what works best for you. You could write in free-form, answer questions about your experience, keep a gratitude list, or create something completely unique!


Connect with your emotions

Your trauma journal should be a safe and non-judgmental space to explore your feelings without fear of judgment or criticism. Allow yourself to feel whatever emotions come up, recognizing that it is all part of the healing process.


Set a schedule

Pick a regular time each day or week to write in your journal. This could be as short as 5 minutes, or more if you feel up for it!

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Assess your progress

Take time to look back over the entries in your journal and ask yourself how you are feeling, what has shifted for you since writing, and if there is anything more that needs exploring. This will help you gain a deeper understanding of yourself and your experience with trauma over time.


Tips for Using Trauma Journaling Prompts Successfully


Start with the basics

Consider starting out with some basic prompts such as “What is my experience of trauma?” or “How has this experience impacted me over time?”

This can help you get into the habit of journaling and provide a foundation for more specific prompts, you can also find free journal prompts online.


Give yourself space to explore

You don’t have to answer every prompt you come across, and it’s important to give yourself space to explore the topic without feeling pressure to find a “right” answer.


Write in the first person

Writing in the first person helps create a sense of ownership over your story and can make your journaling more meaningful.


Ask yourself questions

If a prompt doesn’t feel right for you, use it as an opportunity to ask yourself more specific questions. This can help you further explore your experience and find answers tailored to your own healing journey.


Write frequently

Journaling is most effective when done consistently, so try to set aside time each day or week to write in your journal.


Be honest

It can be tempting to write what you think others want to hear, but it’s important, to be honest and share your true feelings and experiences.


Read back over your entries

Reading back over past entries can provide insight into how far you’ve come and help you identify patterns in your thoughts or behaviors.


Bottom Line

Trauma journaling can be an effective way to process and heal from difficult experiences. By using a combination of prompts, reflection, self-discovery, and self-exploration, you can gain insight into your own journey with trauma and learn how to build resilience in the face of adversity.

With practice and dedication, your trauma journal can become a source of strength for navigating difficult emotions and life circumstances.



  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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