Sunday WORD:ship
Writing through rage
Following the post I wrote the other day, 5 Reasons Why Women Are Mad As Hell I’ve received quite a few messages from women expressing how much it resonated with them. Many of the women who contacted me said they felt an undercurrent of rage, anger and frustration simmering beneath the surface. Some saying they try their best to navigate the complexities of their lives, but sometimes it feels like they’re traversing a minefield. They mentioned their personal struggles and how they always put themselves last, which makes them resent others, also feeling like their dreams have been quashed or put on hold.
Their responses didn’t surprise me at all. I meet more and more women each week who are feeling fed up, angry, frustrated, exhausted but trapped by these feelings. Many of these women are struggling to channel their emotions and some expressing they don’t have the courage to voice their opinions, saying it’s easier to suppress their emotions - it’s a path of least resistance.
The women who sent me direct messages felt a sense of relief that there were other women feeling just the same. I spoke about the benefits of sharing our stories and told them about therapeutic journaling, and how it’s becoming more popular as a powerful wellbeing tool. I highlighted how journaling can be a useful tool to help them confront their inner demons and reclaim their sense of agency in the face of adversity.
I know I keep preaching on about the mental health benefits of therapeutic journaling. Because it is a life saving tool. I know this to be true, because I speak from experience. And I’ll keep on encouraging as many women as possible to use pen and paper to express their complex emotions. Therapeutic journaling goes much deeper than ordinary journaling, it’s far from ‘woo woo’ and for some it becomes their one and only life line.
Here’s the thing, by engaging your with your rage through different therapeutic journaling techniques, such as using your non dominant hand, weaving expressive art with journaling prompts and using micro movements and journaling sprints, you’ll begin to unpack the layers of personal trauma and internalised oppression that contribute to feeling angry. Over time you’ll be able to identify patterns and triggers, challenge negative beliefs and cultivate a sense of resilience.
I’d like to invite you to join me at my ‘Sunday WORD:ship’ session, just 20 minutes of journaling by using the following prompts. Which I’ve created specifically around how to channel rage and anger. Care to join me?
Firstly, make sure you’re sitting comfortably, ideally away from distractions like your phone, make yourself a cuppa and have plenty of drinking water available. Take 2 minutes to ‘pause for thought’ focusing on your breathing and checking in with all parts of your body. Open your ears and take in the sounds around you, breathe in the fragrances or smells that surround you. Notice how you’re sitting, is your posture ok? Be present. These next 20 minutes are all yours, make it your Sunday ritual.
1. Explore the Root - reflect on the underlying cause of your rage. What unmet needs, expectations or injustices are fueling your anger? How have these experiences shaped your beliefs and behaviour?
2. Release and Let Go - imagine a physical representation of your rage - a ball of fire, a storm cloud or a raging river. Write about what it would feel like to release this energy and let it flow freely away from you.
3. Challenge Negative Beliefs - identify any negative beliefs or self talk that contribute to your feelings of anger or frustration. Write them down and then challenge them with evidence of the contrary. Reframe these beliefs in a more empowering and compassionate light.
4. Set Boundaries - explore the concept of boundaries and how they can help you manage your rage. Write about specific boundaries you need to establish in your relationships, work or personal life, even in moments of darkness.
5. Celebrate Progress - reflect on moments when you have successfully managed your anger or responses in a more constructive way. Write about these instances and acknowledge the progress you’ve made.
These journaling prompts are designed to encourage self-reflection, self-expression and personal growth as you navigate the complexities of rage and empowerment. I hope that by engaging with these prompts, you’ll begin to uncover insights and gain some clarity in the pursuit of a calmer state of mind.
Until the next time
Take care and stay safe xx
PS. I’m launching a new 'Rage on a Page' series, which starts in March, if you’d like to learn more about it and the wellbeing benefits of therapeutic journaling, please leave a comment or email hello@easeretreats.com.