Online Journaling Therapy Program

Journaling Through the Storm

A simple, interactive, Bible-anchored journaling pathway to help you process a traumatic event with honesty, gentleness, and hope.

Self-paced 7 Steps Writing-heavy Minimal + printable

Start Here

This page is designed to keep everything in one place—no bouncing around. Use the top navigation to move between sections.

Before you begin

  • Choose a quiet space and set a timer (10–25 minutes).
  • Write honestly. No perfect grammar required.
  • Go gently. You can pause at any time.
  • Optional: play calm instrumental music.

Quick check-in

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Tip: Track your number before and after each step.

How it works

1) Read

Read the step focus, the Bible character insight, and the anchor Scripture.

2) Write

Answer the prompts. This is the heart of the programme—write as much as you need.

3) Integrate

Choose one small action: truth statement, boundary, prayer, or practical next step.

Your pace

Use this as a 7-day journey, a 7-week journey, or repeat one step several times. The goal is not to “finish fast”; it is to become freer, steadier, and more whole.

Tools for emotional safety

Grounding (60 seconds)

  1. Name 5 things you can see.
  2. Name 4 things you can touch.
  3. Name 3 things you can hear.
  4. Name 2 things you can smell.
  5. Name 1 thing you can taste.

Breathing

Inhale 4 counts • hold 2 • exhale 6. Repeat 5 rounds.

Step 1

Tell the story

Focus: Naming what happened

Biblical character: Joseph

Anchor Scripture: Genesis 50:20

Journaling prompts

  • What exactly happened? Write the event as clearly as you can.
  • Where were you? Who was involved?
  • What did you lose (emotionally, physically, spiritually)?
  • What hurt the most?
  • What do you wish had happened instead?
  • If this event had a title, what would it be?

Prayer

Lord, You see the whole story. Help me to tell it honestly.

Integration

Do not interpret yet. Simply document. If you need to pause, use your stop phrase.

Step 2

Name the emotions

Focus: Identifying what you feel

Biblical character: David

Anchor Scripture: Psalm 13:1

Journaling prompts

  • What emotions come up when you remember the event?
  • What emotions did you hide or suppress?
  • Are you angry? At whom? Why?
  • Do you feel shame or guilt? What message does that feeling tell you?
  • Where do you feel this in your body?
  • Write your own “Psalm” beginning with: “How long, Lord…”

Prayer

Father, I refuse to pretend. Receive my honest emotions.

Integration

Circle the three strongest emotions. Notice what they want to protect.

Step 3

The lie vs the truth

Focus: Challenging distorted beliefs

Biblical character: Elijah

Anchor Scripture: 1 Kings 19:10

Journaling prompts

  • What lies did this experience whisper to you about God, yourself, or people?
  • Which beliefs have shaped your choices since then?
  • Which beliefs agree with Scripture? Which contradict it?
  • Write: The LieThe Truth (add a verse reference).
  • What would change if you lived from the truth?

Prayer

Lord, replace lies with truth. Heal my thinking.

Integration

Write one truth statement you will repeat daily for 7 days.

Step 4

Lament without losing faith

Focus: Grieving properly

Biblical character: Job

Anchor Scripture: Job 13:15

Journaling prompts

  • What did this trauma take from you?
  • What dreams were interrupted?
  • What part of you still feels “stuck” in that season?
  • Write a lament letter to God: “This is what I lost…”
  • End with: “Even so, I still…”

Prayer

Lord, teach me to grieve without losing hope.

Integration

Do one gentle act of care after writing (water, stretch, short walk, rest).

Step 5

Reframing the narrative

Focus: Where was God?

Biblical character: Hagar

Anchor Scripture: Genesis 16:13

Journaling prompts

  • Where might God have been, even if you couldn’t feel Him?
  • Who helped you (even a little)?
  • What strength did you discover in survival?
  • Write: “If God were writing this chapter, He would say…”
  • Write: “Evidence that God sees me is…”

Prayer

Open my eyes to Your presence, Lord.

Integration

Highlight three proofs of survival and one proof of grace.

Step 6

Forgiveness & release

Focus: Letting go of poison

Biblical character: Stephen

Anchor Scripture: Acts 7:60

Journaling prompts

  • Who or what do you still feel tied to because of anger?
  • What would justice look like to your heart?
  • What are you afraid will happen if you forgive?
  • Write: “I release…” (repeat as needed).
  • Write: “My life will not be controlled by…”

Prayer

Jesus, free my heart. Heal what I cannot fix.

Integration

Forgiveness can be a process. You may repeat this step.

Step 7

Redeemed purpose

Focus: Moving forward

Biblical character: Peter

Anchor Scripture: Luke 22:32

Journaling prompts

  • What has this experience taught you about God, life, and yourself?
  • Where has compassion grown in you?
  • What boundaries will you set to protect your peace?
  • Who might you strengthen one day because you survived?
  • Write: “My story is not…” then “My story is becoming…”

Prayer

Redeem what was broken, Lord. Lead me into wisdom and peace.

Integration

Choose one next step for the next 7 days: a boundary, a truth statement, counselling, or a daily prayer.

Closing declaration

I am not what happened to me. I am who God is restoring me to become.

Downloads

Add your links below (PDFs, worksheets, checklists). These are placeholders.

PDF Workbook

Download (PDF)

Truth Statements Sheet

Download

Grounding + Breathing Card

Download

Support

When to seek extra help

If you feel persistently overwhelmed, unable to sleep, constantly anxious, or stuck in recurring distress, it may help to speak with a trusted counsellor, pastor, or qualified mental health professional.

Share with someone safe

Trauma heals in safe connection. Consider choosing one trusted person to check in with as you work through these steps.

FAQ

Do I have to write about every detail?

No. Write what you can tolerate today. You can return later, or focus on emotions and beliefs first.

What if I feel worse after writing?

It can happen—writing may stir emotions that were buried. Pause, ground yourself, and do something soothing. If distress remains high, seek support.

Can I repeat a step?

Absolutely. Many people repeat Steps 1–4 several times. Healing is often layered.

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