Card Category
Healing From Trauma
Card Number
This is card 22 of 52 of the Surviving Narcissism Card Deck
Card Overview
In the process of healing from narcissistic abuse, there is one powerful tool that can guide you through self-discovery and recovery: journaling. Card 22 of the Surviving Narcissism Card Deck—Journal Your Journey—highlights the significance of documenting your experiences and emotions as a means of healing. This practice offers clarity, helps track progress, and most importantly, provides a safe space to express the pain and confusion left in the wake of narcissistic abuse. By writing your thoughts, you empower yourself to make sense of the trauma and begin to reclaim your narrative.
Just as Card 1 on Gaslighting reveals how narcissists warp your reality, journaling can help you re-establish the truth. When the lines between real and false are blurred by gaslighting, your journal can serve as an anchor to your personal truth. Similarly, as Card 21 Acknowledge the Pain encourages us to confront emotional wounds directly, journaling provides the perfect avenue to do so, giving you the opportunity to voice the hurt, reflect on it, and take the first steps towards healing.
If you haven’t yet, you can get the full Surviving Narcissism Card Deck here – each card dives deep into the various manipulations and healing strategies to guide your recovery.
The 5 Benefits of Journaling in Healing from Narcissistic Abuse
Here are the five main benefits of journaling:
1. Gaining Clarity and Perspective
Narcissistic abuse can leave you feeling disoriented, questioning your reality and your worth. One of the primary benefits of journaling is that it allows you to step outside of the immediate chaos and view situations more clearly. As Card 5 Projection explains, narcissists often deflect their flaws onto their victims, leaving you confused about who is really at fault. Journaling helps to unearth these projections and differentiate between the narcissist’s manipulations and your true self.
When you write about your experiences, you give yourself the chance to dissect them. Over time, patterns will emerge. You’ll start to notice recurring behaviours, identify how they’ve affected you, and see your emotional reactions in a new light. Journaling can provide you with evidence of the abuse, which is crucial when recovering from tactics like gaslighting or blame-shifting (Card 6 Blame Shifting). This clarity becomes a powerful tool for dismantling the distortions created by the narcissist.
2. Tracking Your Healing Progress
The healing journey from narcissistic abuse is not linear; it has ups and downs, setbacks, and breakthroughs. Journaling helps you track your progress, even during those times when you feel like you’re not moving forward. As you flip back through your journal, you’ll see how far you’ve come, even when it might feel like you’re still stuck.
For example, you may notice that in the early stages, your entries may be filled with pain, confusion, and doubt. But as you continue writing, you’ll observe moments of strength, such as setting boundaries (Card 12 Set Clear Boundaries) or limiting contact (Card 14 Limit Contact) with the narcissist. These entries become a testament to your growth and resilience. Journaling also serves as a reminder that healing is possible, and it provides a space to celebrate those small but significant victories.
3. Expressing Repressed Emotions
One of the most dangerous effects of narcissistic abuse is emotional suppression. The narcissist may have invalidated your feelings, leading you to bottle up emotions like anger, sadness, or frustration. By journaling, you provide yourself with a private space where you can freely express your emotions without judgment. Card 4 on Silent Treatment highlights how narcissists often use silence as a punishment, forcing their victims to carry the emotional burden alone. Journaling helps release this burden.
Writing about your feelings allows you to process them in a healthy way. Whether it’s rage, grief, or relief, putting it all on paper gives you permission to feel those emotions fully. The act of writing can be cathartic, and by expressing these repressed emotions, you begin to break free from the emotional control the narcissist once held over you. It also ties into the message from Card 18 Self-Compassion—offering yourself the kindness and understanding you may not have received from others.
4. Reclaiming Your Voice
Narcissists often use tactics like Card 9 Smear Campaigns to tarnish their victim’s reputation and discredit their experiences. This can leave you feeling silenced, as though your voice no longer matters. Journaling is an act of reclaiming your voice and owning your narrative. You are the author of your story, and through your journal, you can tell it the way it truly happened, without the interference of a narcissistic narrative.
Over time, journaling can help you strengthen your self-worth and reinforce the importance of your own voice. It provides a space where you are heard, even if only by yourself. It’s a key part of Card 17 Rebuild Trust in Yourself, which focuses on restoring faith in your inner wisdom and experiences.
5. Creating a Roadmap for the Future
Journaling not only helps you make sense of your past but also creates a roadmap for your future. As you document your journey, you can begin to set new goals and aspirations. You’ll discover what boundaries need to be established (Card 13 No Is A Complete Sentence) and what self-care practices need to be maintained to protect your energy (Card 19 Guard Your Energy).
As you evolve, your journal becomes a living document of the steps you’ve taken to heal. It can also serve as a blueprint for navigating future relationships, helping you identify red flags and avoid falling back into old patterns. It allows you to consciously create a new, empowered path forward.
How to Get Started with Journaling
If you’re new to journaling or feeling overwhelmed by the idea, start small.
Dedicate just 5 to 10 minutes a day to writing. It doesn’t need to be perfect or follow any specific structure—this is for you.
Below are a few prompts to help you begin:
- Have I picked a card from the Surviving Narcissism Card Deck for guidance on my journey?
- What emotions am I feeling today, and what might have triggered them?
- How has the narcissistic relationship shaped my current beliefs about myself?
- What small victories have I achieved in setting boundaries or protecting my energy?
- What is something I’m proud of, no matter how small?
You may also want to reflect on the advice from earlier cards. For instance, Card 11 Reclaim Your Time encourages you to regain control over your schedule, and journaling is one way to carve out intentional time for self-reflection and healing. Similarly, Card 16 Healthy Detachment reminds you that journaling can help create emotional distance from the narcissist’s behaviour.
101 Journallng Tips
Here’s a list of 101 journaling tips to inspire your writing practice and enhance your journey of self-discovery and healing:
- Set a Routine: Write at the same time each day to create a habit.
- Create a Comfortable Space: Find a quiet, comfortable spot for journaling.
- Use Prompts: Start with writing prompts to spark ideas.
- Write Freely: Don’t worry about grammar or structure; just let your thoughts flow.
- Be Honest: Write without judgment; allow your true feelings to surface.
- Try Different Formats: Experiment with lists, poetry, or letters in your journal.
- Date Your Entries: Keep track of your thoughts and progress over time.
- Reflect on Your Day: Write about daily experiences and how they made you feel.
- Use Colour: Incorporate coloured pens or markers to add visual interest.
- Include Drawings: Sketch or doodle to express emotions visually.
- Write in the Morning: Start your day with reflection to set a positive tone.
- End Your Day with Gratitude: List three things you are grateful for before sleeping.
- Create a Mood Tracker: Document your emotions daily to identify patterns.
- Set Intentions: Write about what you want to achieve or focus on.
- Include Quotes: Include inspiring quotes that resonate with you.
- Practice Stream of Consciousness: Write whatever comes to mind for a set time.
- Limit Distractions: Put away your phone or turn off notifications while journaling.
- Experiment with Length: Write short entries on busy days and longer ones when you have time.
- Use Different Journals: Have separate journals for different themes or purposes.
- Write About Your Goals: Document your aspirations and steps to achieve them.
- Include Achievements: Celebrate your successes, no matter how small.
- Be Vulnerable: Allow yourself to write about difficult topics.
- Reflect on Your Relationships: Explore your feelings about important people in your life.
- Document Your Progress: Write about how far you’ve come on your healing journey.
- Create a Vision Board: Use your journal to sketch or describe your goals visually.
- Review Past Entries: Regularly read your previous entries to observe growth.
- Set Boundaries: Allow yourself to take breaks from journaling when needed.
- Write Letters: Compose letters to yourself or others, whether or not you send them.
- Use Affirmations: Write positive statements to boost your confidence and self-esteem.
- Include Mindfulness: Focus on your breath before starting to calm your mind.
- Explore Your Values: Write about what matters most to you in life.
- Describe Your Dreams: Record your dreams and any feelings they evoke.
- Keep it Private: Ensure your journal is a safe space for your thoughts.
- Use Writing as Therapy: Treat journaling as a tool for emotional healing.
- Create a Self-Care List: Document activities that nurture your well-being.
- Explore Fears: Write about what scares you to understand and confront them.
- Celebrate Milestones: Document important life events and how they impacted you.
- Write about Nature: Observe and describe the natural world around you.
- Track Your Health: Note physical and mental health changes or concerns.
- Include Your Hobbies: Write about activities you love and how they make you feel.
- Reflect on Decisions: Write about choices you’ve made and their outcomes.
- Be Curious: Ask yourself questions and explore your responses.
- Create Monthly Reviews: Reflect on your month, noting highs and lows.
- Write About Forgiveness: Explore the concept of forgiveness and who you need to forgive.
- Explore Identity: Write about who you are and what defines you.
- Incorporate Music: Write about songs that resonate with your emotions or experiences.
- Practice Gratitude: List things you appreciate in your life, big or small.
- Share Your Journals: Consider discussing entries with a trusted friend or therapist.
- Write About Your Childhood: Reflect on significant events from your early years.
- Incorporate Visuals: Include photographs, clippings, or artwork in your journal.
- Create a Self-Reflection Checklist: List questions to guide your self-exploration.
- Track Personal Growth: Document how your thoughts and beliefs change over time.
- Write About Your Strengths: Focus on what makes you unique and resilient.
- Explore Spirituality: Write about your beliefs, practices, or spiritual experiences.
- Utilise Bullet Points: Make lists for quick entries when time is short.
- Write Fictionally: Create stories or characters based on your experiences.
- Include Challenges: Write about obstacles you face and how you plan to overcome them.
- Develop a Routine: Create a journaling schedule that works for you.
- Practice Self-Compassion: Write kind words to yourself during tough times.
- Create Future Plans: Describe your ideal future and steps to get there.
- Reflect on Your Values: Write about what principles guide your actions.
- Document Special Moments: Capture memories from holidays or significant events.
- Use Prompts for Variety: Keep a list of prompts handy for inspiration.
- Write About Joy: Document moments of happiness and what brought you joy.
- Record Your Travels: Write about places you visit and your experiences there.
- Explore Personal Stories: Reflect on key events that shaped your life.
- Write About Changes: Document how you feel about changes in your life.
- Try Art Journaling: Combine writing with art to express yourself creatively.
- Make it a Family Tradition: Encourage family members to journal together.
- Reflect on Books: Write about insights or feelings from books you read.
- Create a ‘Currently’ Page: Document what you are currently reading, feeling, and doing.
- Explore Empathy: Write about situations from other people’s perspectives.
- Track Your Dreams: Document dreams to understand your subconscious.
- Use Stream of Consciousness: Write without stopping for a specific time to clear your mind.
- Engage with Nature: Write about your feelings when spending time outdoors.
- Use Technology Wisely: Consider digital journaling if it suits your lifestyle better.
- Set Intentions for the Year: Write about what you hope to achieve in the upcoming year.
- Reflect on Change: Write about changes you’ve embraced and their impact.
- Document Inspirational Moments: Write about experiences that uplift you.
- Create a Reflection Ritual: Make journaling a calming ritual at the end of your day.
- Write Down Positive Experiences: Reflect on good things that happen daily.
- Explore Current Events: Write about your thoughts on the news and world events.
- Use Your Senses: Describe your surroundings using all five senses.
- Practice Mindful Breathing: Calm yourself with deep breaths before journaling.
- Explore Relationships: Write about your interactions and feelings towards others.
- Track Daily Habits: Document positive habits you want to build or maintain.
- Write About Challenges: Reflect on difficult times and what you learned.
- Include Self-Reflection Questions: Include questions that prompt deeper thought.
- Celebrate Your Achievements: Acknowledge both big and small accomplishments.
- Document Moments of Clarity: Write about times when things suddenly made sense.
- Create a Dream Journal: Focus on your aspirations and what you want to achieve.
- Reflect on Your Values: Write about what you hold dear in life.
- Use Journal Entries as Letters: Address your entries to your future self.
- Keep it Accessible: Carry a small journal to jot down thoughts when inspiration strikes.
- Try Different Writing Styles: Experiment with poetry, prose, or dialogue.
- Include Nature Walks: Write about your thoughts while spending time in nature.
- Write About Social Media: Reflect on how social media affects your emotions.
- Engage in Creative Writing: Use prompts to create fictional stories.
- Practice Non-judgment: Allow yourself to write without fear of what others might think.
- Reflect on Achievements: Write about milestones in your personal and professional life.
- Be Patient with Yourself: Understand that journaling is a process, and allow yourself time to grow.
These tips are designed to help you find your own journaling style, explore your thoughts and feelings, and ultimately support your healing journey. Happy journaling!
Conclusion: Journaling as a Lifelong Practice
As Card 22 of the Surviving Narcissism Card Deck encourages, journaling is not just a short-term activity but a lifelong practice. It helps you stay grounded in your healing, reminding you of your progress, your strength, and your ability to reclaim your life. Through journaling, you can discover and nurture the parts of yourself that were once overshadowed by the narcissist’s abuse.
With every entry, you’re taking steps toward a more empowered, self-compassionate future. Embrace this tool, and let your journal be the place where you rebuild trust in yourself, acknowledge your pain, and find your way back to wholeness.
If you want to explore these and other strategies in-depth, I encourage you to check out the Surviving Narcissism Card Deck for guidance on your journey.
Here’s a look at the full deck:
Narcissist Mind Games (10 Cards)
- Gaslighting
- Triangulation
- Love-Bombing
- Silent Treatment
- Projection
- Blame Shifting
- Future Faking
- Flying Monkeys
- Smear Campaigns
- Hoovering
Self-Care & Boundaries (10 Cards)
- Reclaim Your Time
- Set Clear Boundaries
- No Is a Complete Sentence
- Limit Contact
- Practice Mindfulness
- Healthy Detachment
- Rebuild Trust in Yourself
- Self-Compassion
- Guard Your Energy
- Disconnect Digitally
Healing from Trauma (10 Cards)
- Acknowledge the Pain
- Journal Your Journey
- Practice Gratitude
- Release the Guilt
- Therapy Is Strength
- Feel to Heal
- Reconnect with Your Body
- Affirm Your Worth
- Focus on the Present
- Time Heals
Recognising Red Flags (8 Cards)
- Lack of Empathy
- Extreme Charm
- Need for Control
- Quick Intimacy
- No Accountability
- Inconsistent Behaviour
- Lack of Boundaries
- Isolating You
Empowerment & Rebuilding (8 Cards)
- Reclaim Your Power
- Find Your Voice
- Celebrate Small Wins
- Visualise Your Future
- Rebuild Your Identity
- Surround Yourself with Positivity
- Redefine Your Worth
- Embrace Freedom
Support Systems & Moving Forward (6 Cards)
- Find Your Tribe
- Share Your Story
- Healthy Relationships Exist
- No Contact Is Power
- Stay Educated
- Forgive Yourself First
Click here to explore the Surviving Narcissism Card Deck in full and take the first step in your healing journey.
By George Watts
