Writing may help you organise feelings or notice patterns. It is not a requirement, and not everyone finds it useful. If writing about distress makes you feel worse, try a different activity or seek support.
Try one prompt, not all seven
- What feeling is present for me right now?
- What is my mind telling me might happen?
- Which part of this situation can I influence?
- What would I say to someone I care about?
- What information am I missing?
- What is one supportive action I could take today?
- What can wait until another day?
Make it yours
You can write a single sentence, draw a shape, or leave a prompt unanswered. There are no grades. Some people prefer writing for two minutes; others find a longer reflection helpful.
Respect your privacy
If you use an online journal, check where the data goes. Frelumo's draft tool stores entries in this browser only, which also means anyone with access to the same browser may be able to see them. Avoid shared devices for sensitive notes.
Consider professional support if worry, distress or low mood is persistent or affects your day-to-day life.