Journal Prompts: Coping Strategies
This is a list of journal prompts to assist with 10: Coping with Alcohol, Food, and Shopping: Moving from Unhealthy to Healthy Coping Strategies. This list of journal prompts is a resource to assist you in starting to look at what your unhealthy coping strategies may be, where they stem from, and how to heal the root causes of coping.
Journal Prompts:
What are my coping strategies? Are they healthy or unhealthy?
What do I use to check out from the present moment? (What I mean by check out is what do you use to alter the feelings that arise in the present moment. In Getting the Love You Want, this is also called “your exits”.)
Follow Up:
To check out from my relationships?
To check out after work?
To check out from a stressful situation?
To check out from _______? (Anxiety, depression, anger, sadness, etc.)
How do I feel when I use this coping strategy?
How do I feel the day after I use this coping strategy?
What do I tell myself about this coping strategy? Does it make me feel better or worse about myself?
Why do I use this particular coping strategy? List all the reasons that come to mind.
Do I feel shame over this coping strategy?
( If you are unsure, a way to start identifying shame is to start becoming aware of the things you do, the memories, and the feelings you are too afraid to talk about out loud. Shame holds us in a choke hold of secrecy, and this can keep us in unhealthy patterns.)
What are my biggest triggers?
Where do my triggers stem from?
Is there something I could do to start becoming aware of what happens when I reach for this coping strategy? Is there something I could do to start noticing the emotions and negative thoughts that arise?
The Trigger Cycle looks like: Trigger -> Difficult Emotion Arises -> Negative Thought Pattern -> Unhealthy Coping Strategy
When do I first remember using this coping strategy? In my childhood? In my teens? What is the memory? Write it down and see what comes up – feelings, tension in the body, any new memories?
Is this a coping strategy either of my parents or care givers used?
If there is a familial pattern with this coping strategy, do you know how far back it goes? One generation? Two? More? Become aware of this pattern.
When I first tried this coping strategy, was there something going on in my life? A trauma? A difficult home life?
Does my coping strategy help me to feel safe in some way?
Does my coping strategy leave me loving myself more? If not, why do I continue to engage in it?
Become curious, not judgmental of yourself
If you struggle to pick a question, read through the list and see if there is a question that stands out to you, if you feel one in your body (a ping? tension?). That’s a sign of a place to start. Or close your eyes and pick a number 1-15 and start there. This list is meant to help you, not overwhelm you.
Also, pick one question, write it in your journal and just let your pen flow. You may go completely off topic when you start journaling and that’s okay! Trust that whatever comes up when you start writing is what you are meant to journal about. When you are done writing. Take a few moments to reread what you wrote and see if you learned anything new about yourself. Journalling is a practice. Be kind and patient with yourself.
Sending you all my love as you start to look at your coping strategies.
