Writing things down is an effective way to process emotions and understand where you might be getting stuck. I don’t care if you are a terrible writer, if your handwriting is illegible and your grammar is questionable. If you find yourself writing below your standards, lower your standards. No one else ever needs to read what you write. Set a timer for five, ten, twenty minutes — whatever feels reasonable, and free write with zero judgment.

Writing prompt:

• Write to yourself as if you would write to your dearest friend who was having a hard time. What would you say to them? Maybe you have someone really supportive in your life - maybe it’s a former teacher, a family member, even your dog - what would they say to you when you’re in the darkest moments? Can you write down those words of support and compassion and understanding? It’s great when we can get that from others. But it’s even better when we can offer that to ourselves. 

• If your depression was an animal, what would it look like? A bear? A dragon? A cockroach? Write down as many details as you can about what it looks like, moves like, sounds like.

• Write about 5 songs that mean the most to you. Why do the lyrics speak to you? How do you relate to these songs? How do they make you feel when you hear them?

• If there is someone you need to forgive, write a letter to them. (BTW, this person might be you.) Write a letter telling them/you why you have decided to forgive, to let this go. This is not condoning the hurtful and painful thing, but rather it’s deciding to forgive so that you can take your power back. You refuse to let this define your future. You might want to burn the letter after writing it, to complete the ritual of letting go.

This writing prompt originally appeared with the article entitled Three Ways to Deal with Depression Right Now.

About this Photo
Lisa is walking down the stairs of the Alte Pinakothek (or Old Museum) in Munich, Germany. We visited on a cold, clear day in December of 2016. There were not many visitors that day, so it felt like we had the museum to ourselves. As Lisa descended the stairs, the winter light coming through the windows created a dramatic scene.