Pen-to-Paper Prompts for Harrowing Times

Prompts created by our Founder, Laura L. Rubin, in collaboration with psychiatrist Dr. Monisha Vasa.

Photo by Emily Nathan; this image was used for the AllSwell Notebook 3 "Draw" cover. 

When your entire community is collectively experiencing a challenging moment, it can be hard to know where to turn for solace. But bottling up your emotional experience usually isn’t a winning strategy for your mental health. In these instances, a journal can be a particularly helpful ally. Available 24/7, no special equipment or appointment needed, a notebook and pen (or even your Notes app) are at your service. 

But sometimes people aren’t sure where to start. Particularly when you’re already navigating shock, even micro-decisions like “what do I journal about” can feel overwhelming. As fires continue to burn in Los Angeles, we’ve created some mindful writing prompts to explore in an effort to help support your emotional, psychological and physiological well-being. 

Name and Reclaim

1. Naming your feelings can help provide some helpful awareness and language around your experience, rather than being overwhelmed by emotions. Walk yourself through events and connect your emotional reaction. For instance, when X happened I felt Y (heartbreak, shock, grief, etc.). Or, today I feel X (grateful, confused, numb, etc.). By putting language to your experience you’re breaking down a wall into more manageable bricks. Remember to honor your own limits and boundaries. If writing about your emotions starts to feel overwhelming, it’s perfectly okay to take a break or try again tomorrow.

2. Sometimes during crises, we separate from our bodies, which can compound feelings of disorientation. This next step helps reconnect yourself to physical awareness, by bringing you back into your body. Identify where in your body these emotions seem to be emanating from. Are they sitting on your chest, tight shoulders or maybe a clenched jaw? Draw or describe how they feel and where, somatically, they reside. In doing so you’re taking a step towards reclaiming your physical being. Bonus round: Ask what your body needs today to feel better. Double bonus round: Do the thing your body is asking for, if possible.

Bite-Size

When we’re flooded by distress, we can start to lose sight of our own agency. A lack of control can translate into feelings of hopelessness. Regardless of how difficult circumstances may be, or how helpless you may feel to create solutions that address the full scope of need, we have an opportunity to make small, positive changes. Write down bite-size steps you can take to uplift and / or support – emotionally or logistically – yourself and others. 

It’s okay if it’s difficult to see an opportunity for good just yet. Allow yourself to feel your entire spectrum of emotions. Often, once we have given ourselves permission to feel it all, we can start to see the moments or opportunities to support ourselves and others. It can be helpful to remember that short lists are a great journaling strategy when time, energy and resources feel like they are in short supply.

1. Folks outside of LA might be experiencing a pervasive feeling of impotence and sadness, particularly as horrific clips are watched and rewatched across digital media channels. While those of us who aren’t local are unable to be boots-on-the-ground, there are still myriad ways to get involved and participate. Given your particular resources, what can you do? Write down three steps you can take this week. Want to add more, go for it. Return to this list next week and add more “bites.” 

2. For those of you who are in Los Angeles and have been directly affected by the fires, this exercise probably looks different. What attainable practices can you put in place to support your nervous system? Are there ways to self soothe or come together in community? Can you take three mindful breaths? Can you call a friend and vent? Would saying a prayer feel supportive? Whatever bite-size, accessible actions you can take to calm frayed nerves, make a list and move through them if and when you are able. 

Flow & Organize

1. Give yourself some blank space to reflect and write (or draw), whatever comes to the surface, without judgement. You may not be problem-solving here, and that’s okay. “Holy sh*t, what just happened?!” is a completely valid starting (or ending) point. Releasing emotions is healthy, even if you don’t feel like you’re moving toward resolution. You are processing your own experience, and that’s a helpful step in the right direction.

2. Now that you have started to wade through events and emotions, begin to consider resources that could be of support. Who (or what) could you call upon? It is remarkable to witness the widespread grass-roots, local and national activations that have sprung up in the wake of fires. 

Take a few minutes to consider the help you need, and what your “ask” might be. Perhaps you feel ready to reach out, or, perhaps a friend or family member could reach out on your behalf. By writing them down, you’re concretizing the assistance, and getting yourself organized rather than trying to navigate a tangle of information.

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Free Journals & Mojo Spots

In light of the devastating fires in Los Angeles, AllSwell is here to support collective mental health through the power of writing.

We’re giving away five free spots to our upcoming Mojo Series—designed to help you reconnect with your creative spark – to those negatively impacted by the fires. Additionally, if you lost your home in Los Angeles due to recent events, we’re offering a complimentary AllSwell Notebook 3 as a tool for processing and healing. Its front and back covers feature green palm trees, a reminder of regrowth. 

If either opportunity speaks to you please send a note to info@allswellcreative.com. 

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Please feel free to forward this along to someone you feel it might help. And thanks to our friends at Biography NYC for also sharing these mindful writing prompts. The more pens we can collectively get moving, the better. 

Take good care and let me know how I can support your journaling practice. Email and DMs are always open.