When I was first diagnosed with Complex Post-Traumatic Stress Disorder (C-PTSD), I felt confused, overwhelmed, and alone. I’d escaped my abusive relationship of five years only to learn that, in many ways, I may never be completely free.
Feeling prepared helps me tremendously when it comes to tackling any obstacle, so I went into research mode. I quickly noticed that although trauma disorders are common in cases of intimate partner violence, there’s a surprising lack of resources tailored specifically toward long-term recovery from that trauma.
It looked like I’d just have to create my own resources. So I did.
Pulling from my personal experiences with abuse, a five-year history working in the justice system, and a lifetime of other hands-on professional and educational experience in trauma and mental health, I began the long and arduous journey of tending to my trauma wounds.
Guided journaling
I find guided journaling to be a helpful and rewarding coping strategy. However, I often struggle to find prompts that are specific enough to illicit a genuine and non-canned response.
This dilemma resulted in my decision to create a list of journal prompts that were specific to my situation. I started jotting down topics or questions that came to me throughout the day as I reflected on and discussed my experiences with others. Many of these prompts have inspired entire articles which I’ve shared on my blog.
Below are a few writing prompts specifically tailored toward anyone who’s struggled as a result of intimate partner violence (IPV). Whether you’re navigating the traumas of your past or charting a course towards a brighter future, these prompts offer a space for you to safely traverse your emotions and thoughts.
If any of the prompts below inspire you and you’re comfortable sharing, I would absolutely love to learn about your response in the comments!
Safety
Describe a moment when you felt at your safest and most secure. What specifically made you feel that way?
Close your eyes and reflect on what you felt in your body and mind when you experienced that sensation of safety.
Coping
How do you cope with intense emotions or triggering situations as a result of your abuse? Are there healthier alternatives you can explore?
Self-compassion
Write a letter of compassion to your past self during a dark moment.
Talk about any shame or self-blame you may feel surrounding what you may have had to do in order to survive. Reflect on reasons you’re ready to release this guilt from your emotional burden.
Forgive yourself and encourage yourself to keep going.
Relationships
How has your perspective on life and relationships evolved since your trauma?
What qualities do you value in a healthy, supportive relationship? Think about relationships in your life that embody these traits.
Boundaries
What are some boundaries you feel are important to have in a romantic relationship?
Include a lesson about boundaries you’ve learned from past partners.
Self-trust
Many victims of domestic violence experience gaslighting and other forms of manipulation which make it difficult for them to trust their own experiences.
Write about a time when you followed your intuition and it led you to a positive outcome. How can you continue to build your self-trust by tuning into your instincts?
Progress
Describe a situation that made you feel proud of your progress in healing.
Take a moment to text your best friend and tell them about it, and ask them to share a moment of progress in their life in return. Celebrate your mutual growth and empowerment!
Goal setting
Reflect on the ways healing and achieving goals are non-linear.
How can you stay motivated during the lows? How can you measure and track your progress in healing over the next two weeks?
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