The Journal Therapy Glossary: Words and Their Meanings
Photo by Sincerely Media on Unsplash
In journal therapy, we use certain terms to describe what happens when we sit down with a notebook. But let us be honest: therapy jargon can feel a bit stiff. When you are a SEND parent, a busy professional, or just someone with a very noisy mind, you do not need a textbook.
You need tools that work.
Here is a plain-English guide to some of the work we do.
The Tools: How we get the words down
Prompts A gentle starting point to get the first sentence down so the rest can follow. Think of it as a small nudge to get you started when the page feels too blank.
Free Writing Keeping the pen moving without stopping to think or judge. This helps you bypass your internal editor and keep the writing continuous until the surface noise clears.
Wordpooling Jotting down a collection of single words that fit your mood. This is a low-pressure way to start when full sentences feel like too much effort.
Morning Pages Writing first thing in the morning helps empty out the daily clutter to create space to breathe. Morning Pages, made popular by Julia Cameron, include three pages of unfiltered, longhand writing done before the rest of the world starts asking for things. A necessary brain dump to clear the mental static and ease the invisible load before your day begins.
The Action: What we do with the thoughts
Externalising: Moving a heavy thought from your head onto the page. This "paper shift" allows you to look at a problem rather than being trapped inside it.
Reflective Writing: Taking a look back to see the day for what it actually was. It helps you notice the small wins that usually get missed during the daily juggle.
Narrative Writing: Realising you are the author of your story, not just a character. This is about picking up the pen to re-write and change the script of your own narrative.
Expressive Writing: Creating an unfiltered page. This is about letting the raw, messy "ick" out without worrying about grammar or being polite.
The Feeling: How it helps us cope
Bibliotherapy Finding your voice in a poem or a quote. Using borrowed words can help when you are too drained to find your own.
Containment Using the edges of the page to put a boundary around the chaos. It allows the notebook to hold the heavy feelings so you do not have to carry them all in your head.
Pacing Keeping the process safe by slowing down. It is about knowing when to stop and recognising when you have done enough for the day.
Witnessing Creating a vital gap between yourself and the overwhelm. By stepping back to observe your writing, you can be kinder to your struggling self.
Unsent Letters Giving yourself permission to say the "unsayable" things. It is a way to clear thoughts out of your system and say what needs to be said, even if the letter is never sent.
Feedback Loops Looking back to see patterns. Regularly checking in on old entries proves to your brain that you can, and do, survive the heavy stuff.
Frequently Asked Questions
Do I need to be a good writer? No. If you can scribble a shopping list, you can do this. Spelling and grammar do not matter.
What if my mind goes blank? Start with a simple wordpool. Three or four words are often enough to get the ink moving.
This is not about Pretty Journaling
You will not find washi tape or aesthetic spreads here. My job as a Journal Therapist is to find the right frameworks to help you navigate your actual life. Journal therapy is for everyone because everyone carries a mental load.
If you are feeling overwhelmed right now, I have created a set of free checklists to help you get the thoughts out of your head and onto the page. No fluff, just a practical way to start clearing the noise.
Ready to go deeper?
If you are ready to move from learning the words to doing the work, I am here to help you find the right way in.
The Journal Clarity Workbook: A digital workbook (£8.50) that explores these terms in more detail through guided written exercises. It is designed to help you build a solid foundation for your own practice. Buy the Workbook here
Simply Nutmeg on Substack: Join our community for weekly prompts, nudges, and quiet reflections.
Work with me 1-to-1: For personalised, accredited support and a framework built specifically for your situation.
A version of this article was originally published on my Substack.
