5 Writing Prompts to Start Healing from Trauma

Lighten the load, one word at a time.

Trauma can feel like a weight you carry everywhere, shaping how you see the world and yourself. But what if you could begin to lighten that load, one word at a time?

Writing is a powerful tool for healing. It allows you to process emotions, reclaim your voice, and make sense of experiences that may feel overwhelming. The act of putting pen to paper (or fingers to keyboard) can help you untangle the knots of trauma and begin to rebuild a sense of safety and self.

If you’re ready to start your healing journey, here are five writing prompts designed to help you process trauma, reconnect with yourself, and move forward with clarity and compassion.

1. “What Does Safety Feel Like?”

Trauma often disrupts our sense of safety, leaving us feeling vulnerable and on edge. This prompt invites you to explore what safety means to you now and how you can cultivate it in your life.

• Prompt: Close your eyes and imagine a place, person, or moment where you feel completely safe. Describe it in detail. What do you see, hear, smell, and feel? How does your body respond to this sense of safety? If you struggle to imagine safety, write about what it could feel like if it were possible.

This exercise helps you reconnect with the possibility of safety, even if it feels out of reach right now.

2. “What Would My Younger Self Need to Hear?”

Trauma often leaves us carrying the pain of our younger selves—the parts of us that were hurt, scared, or silenced. This prompt encourages you to offer compassion and understanding to that younger version of yourself.

• Prompt: Imagine sitting down with your younger self at the age when the trauma occurred. What would they need to hear from you? Write a letter to them, offering comfort, validation, and love. You might say things like, “You didn’t deserve this,” “You’re not alone,” or “I’m so proud of you for surviving.”

This exercise can help you heal inner wounds and build a sense of self-compassion.

3. “What Story Have I Been Telling Myself?”

Trauma often shapes the stories we tell ourselves—about who we are, what we deserve, and what’s possible for our future. This prompt invites you to examine those stories and consider how they might be holding you back.

• Prompt: Write down the story you’ve been telling yourself about your trauma. For example, “I’m broken,” “I can’t trust anyone,” or “I’ll never be happy again.” Then, challenge that story. What evidence do you have that it’s not entirely true? How might you rewrite that narrative in a way that empowers you?

This exercise helps you identify and reframe limiting beliefs, creating space for new, more hopeful stories.

4. “What Emotions Am I Carrying?”

Trauma can leave us with a tangled mess of emotions—anger, sadness, fear, guilt, shame, and more. This prompt encourages you to name and explore those emotions, giving them space to exist without judgment.

• Prompt: Set a timer for 10 minutes and write freely about the emotions you’ve been carrying. Don’t worry about grammar or structure—just let the words flow. If you’re not sure where to start, try completing this sentence: “Right now, I feel…”

This exercise helps you release pent-up emotions and gain clarity about what you’re feeling.

5. “What Does Healing Look Like for Me?”

Healing is a deeply personal journey, and it looks different for everyone. This prompt invites you to imagine what healing might look like for you and how you can take small steps toward it.

• Prompt: Close your eyes and imagine yourself fully healed. What does that version of you look like? How do they feel, think, and act? What steps can you take today to move closer to that vision? Write down three small, actionable steps you can take this week to support your healing.

This exercise helps you create a roadmap for your healing journey, one step at a time.

Start Writing, Start Healing

Healing from trauma isn’t easy, but writing can be a powerful ally on the journey. These prompts are designed to help you process your experiences, reconnect with yourself, and begin to rebuild a sense of safety and hope.

Remember, there’s no “right” way to do this. Your words don’t have to be perfect—they just have to be yours.

P.S. I’m currently writing my first book, Writing Is For Complex Trauma, and I’d love for you to be part of this journey! As a thank-you for joining my email list, I’m offering exclusive early access to bonus content, including sample chapters, writing prompts, and behind-the-scenes updates.

👉SUBSCRIBE to get started!

Let’s heal together, one word at a time.