Raw Emotions
How to channel them into something more positive
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Dear Friend, hello!
And a big welcome to new friends, I’m thrilled you’ve decided to subscribe to my newsletter. Hopefully you’ll enjoy reading through my weekly musings, where I include updates about the writing retreats I host with fellow writers, authors and creatives. I love to share behind the scenes stories of my business Ease Retreats. And I especially enjoy writing about the therapeutic journalling work I’m involved in, promoting the health and wellbeing benefits, curating journalling prompts to stir the soul and help channel deep rooted emotions.
Today I’m co-hosting a day retreat called “Doing Hard Things with ease” with memoirist, fashion academic and all round cool superwoman
. So before the guests arrive, I’ve written a short newsletter about the transformative power of using therapeutic journalling too unleash emotions such as anger and rage. As I’m sure some of you have been raging about what’s been going on in America this week.Firstly I have a couple of questions for you…
How are you feeling right now? Are you in a good mood? Or a little out of sorts? Perhaps you’re feeling a bit overwhelmed? Or just ok’ish? While I have your attention, when was the last time you tracked in your notebook, journal or diary how you felt? But honestly describing how you felt? I have a little challenge for you… starting today, write down one word, every morning, that best describes your mood. Try committing to this each day for the remainder of November, and see how your mood shifts throughout the weeks. By documenting one word each day to describe how you feel, it’s a great way to ignite a consistent journalling practice, one word, one day at a time.
Sylvia Plath noted that writing in her journal was a necessary release: "Everything in life is writable about if you have the outgoing guts to do it."
If only I had discovered the transformative power of therapeutic journalling sooner in life. Now, I can’t imagine my daily wellbeing routine without it. As someone who has navigated my fair share of intense emotions, I’ve learned that journalling provides an unparalleled outlet for channeling anger, rage and even the most volatile feelings. Whenever I’m suffering from a bout of anxiety, or feeling indecisive about something, I free write in my journal and just let the pen do the work.
The truth is, our emotions are a natural part of the human experience. Anger, in particular, is a valid response to injustice, boundary violations and unmet needs. Something I’m really passionate about exploring further in my “Journal with Ease” workshops. Rather than suppressing or ignoring this powerful force, therapeutic journalling allows you to explore your emotions with curiosity, compassion and care. Once you get into the flow of journalling, it can be a really cathartic activity.
Do you ever write with a fountain pen? If you do, you’ll know all about the silky, smooth motion of writing with an ink pen, I sometimes find when I’m watching the ink glide across the paper, it’s as though I free fall into a hypnotic state of mind. Truth be told, journalling is my kind of meditation, as I really do struggle to relax and sit still!
“Writing in the journal is a voyage to the interior” - Christian Baldwin.
In my journalling workshops, I highlight the wellbeing benefits of putting pen to paper and how it allows us to…
identify the root causes of our anger
explore our triggers and habitual response patterns
process emotions in a safe, judgement free space
gain clarity on appropriate boundaries and assertiveness
cultivate self-compassion and release the need for perfection
uncover hidden needs or desires beneath the surface
So in short, therapeutic journalling empowers us to transmute anger and rage into greater self-knowledge, emotional intelligence and improved self-esteem, what’s not to love about journalling if only one word, one day at a time?!
"I write to taste life twice, in the moment and in retrospection." - Anaïs Nin
If you’re interested, I’d like to share a few journalling prompts that I’ve curated for my “Rage on a Page” programme, please help yourself, even if all you do is take the time to pause for thought…
Describe a time when you felt intensely angry. What happened and how did your body respond?
Make a list of people, situations, or beliefs that commonly trigger your anger. Explore the root causes.
Write a short letter to your anger, expressing gratitude for its protective role while also setting boundaries.
Imagine your anger as a colour, texture or animal. Take a couple of minutes to describe it in vivid detail.
What does your “angry voice” sound like? Write a dialogue between your calm self and your angry self.
If you could go back in time, what would you say to your younger self experiencing intense rage?
Create a ritual for releasing anger, such as tearing up or burying a written note. I like to burn my pages, but please be careful if considering this.
Describe a situation where you responded to anger with wisdom and compassion. What did you learn?
Write about a time when you wished you had expressed your anger more directly. How could you have done so skilfully? Try completing this brilliant sentence stem “What I didn’t say out loud today was…”
Imagine a future where you have a healthy, balanced relationship with your anger. What does that look like?
Remember, there is no “right” way to journal. The most important thing is to approach this practice with self-compassion, curiosity, and a willingness to dive beneath the surface. Hand on heart since I’ve made journalling a daily practice, it has empowered me to move through difficult emotions, allowed me to deepen my self-understanding and cultivate a profound sense of ease. I hope it can do the same for you too.
Until the next time
Take care and stay safe xxx
What’s On with Ease
Are you ready to write your next chapter? My 2025 retreat are now open for booking
"Rage On A Page" with Tanya Lynch - an online therapeutic journalling program. The next series launches this November, where I help women channel their emotions into something more positive and creative. This is for you, if you’re going through emotional upheaval due to menopause, divorce, life altering illness, a lack of purpose, empty nest syndrome, low self-esteem or general overwhelm. The good news is that you’ll be joining a community of likeminded women to learn how to channel your emotions such as rage and anger through the practice of therapeutic journalling, in less than 60 days! New series starts January 2025.
"Creative Unblocking with ease" & Emma Gannon - a weekend retreat based in a gorgeous converted barn in the Welsh mountains near Brecon. The weekend will be full of learning and resting. You will come away feeling nourished inside and out. You will receive a masterclass of creativity, connection and reflection. In Emma’s special “Creative Unblocking Workshop” you will learn tools to help you turn ideas into tangible creative projects. Part masterclass, part group coaching session — this day will be your chance to ask Emma anything, plus learn everything she has to share on living a creative life. 16th - 18th November - SOLD OUT - Join the waiting list!
EASE RETREATS 2025
If you’d like more information about the retreats I’ll be hosting in 2025, or you’d like to join the waiting list, please don’t hesitate to email me at hello@easeretreats.com
28th March 2025 - "Finding Your Voice" Day Retreat with
4th April 2025 - "Retirement Rebels" Day Retreat with Siobhan Daniels
9th May 2025 - "Sparkle on Substack" Day Retreat with
June 2025 - “Book Therapy” 2 Day Retreat with Lucy Pearson
June 2025 - “Doing Hard Things” Day Retreat with
September - “More Sales Please” Day Retreat with
17th-20thOctober 2025 - “Digital Detox” Weekend Retreat with Tanya Lynch
PS. Bring your unfinished stories. Bring your wild dreams. Bring yourself. Because here at ‘with ease’, you are always welcome.