Journaling for Therapy
Sessions move fast. A therapy companion journal captures what surfaced between appointments, keeps homework visible, and helps you arrive with a clear agenda so the time feels grounded and productive.
Why it helps
Writing bridges the gap between therapy conversations and daily life. It lets you document triggers, somatic cues, wins, and questions while they are fresh, so your therapist gains fuller context and you can see patterns emerge.
- Capture moments you want to unpack before they fade or get edited.
- Summarize coping tools, insights, and reframes from each session.
- Spot themes—relationships, self-talk, nervous-system shifts—to guide future work.
A therapy companion flow
Use this structure before and after each appointment.
- Prep (5 minutes). List three bullet points: what felt hard this week, what felt supportive, and one question for your therapist.
- During/after session. Note key phrases, metaphors, or body sensations that surfaced. These become anchors you can revisit.
- Integration plan. End with the smallest action, boundary, or experiment you want to test before the next session.
Prompts to deepen the work
- “Today I noticed my coping plan worked/didn’t work when…”
- “A belief my therapist challenged was…; I now want to practice…”
- “My body told the truth about my emotions when…”
- “Between sessions I want to stay curious about…”
Keep care collaborative
Share entries or brief summaries with your therapist when it feels useful. Bring the notebook into session, or screenshot a page if you meet virtually. Remember: journaling should support—not replace—professional care, so flag crisis themes directly with your provider.
Our mindful journaling challenge pairs short prompts with check-ins so you can track emotions and therapy homework day by day.
Read: 30-Day Mindful Journaling Challenge