3 Steps to Journaling with Impact Storm's Edge Therapy

3 Steps to Journaling with Impact

3 Steps to Journaling with Impact Storm's Edge TherapyAlmost every self-help approach will advocate Journaling as a tool for emotional processing, but so often it simply doesn’t work. This is because there are foundational principles that make recording your inner world therapeutic.

I Did It My Way…

First Key Principle: you need to do it your own way. We probably have a picture in our mind of sitting in a window thoughtfully recording in a hardcover journal with the red ribbon bookmark hanging down. Romantic indeed, but everyone is different with different brain wiring and different life experiences. So when we journal, we can write notes in a book or we can take a large format sheet and fill it with colour: splashes of paint, or crayons, or drawing spider diagrams, etc, etc. Find your way of getting what is inside out onto paper. Yes, digital can work best for some people.

You find whatever works for you and it must be yours. It can be as weird and as creative as you like because it’s about you processing what’s happening inside of you.

Express, Process, Integrate

Second Key Principle: There are 3 different and discrete stages to Therapeutic Journaling; there are different needs for expressing, processing and, then finally, integrating. Because people don’t understand the differences, they muddle them up and journaling doesn’t work to shift an issue.

  • 3 Steps to Journaling with Impact Storm's Edge TherapyWhen you’re feeling something emotional that you’re trying to express, you need to start with a venting process to just get it all out. The standard term here is “evacuating”, which means emptying – getting as much out as possible with as little interference as possible. Get it Out.
    • I phrase this as “just write words”;  so there’s no structure, there’s no thought, there’s no judgment. You have a word in your head and you put it down; it might be the right word or it might not – that’s for future you to decide. It doesn’t have to be a good word it doesn’t have to be a clever word, it just needs to be words.
    • So simply get a piece of paper and write words, phrases or even sentences. The only requirement is an ejecting (vomiting) of what is happening inside and then the recording.
  • The second stage is processing; the moulding of your raw material into something. The task of this phase is ordering your inner world to make some form of sense. Processing is another common, perhaps cliched, term, but what does it mean in practice. Simply put it is about moving from point A to point B. Point A is the ejected insides where the journey starts and point B is the new understanding you are exploring. The question for this phase is what does this mean? Make Sense.
    • Allow the outcome to be something new, even unexpected (possibly uncomfortable). The more that you try to structure the material into what you already think or what you want it to be, the less you will allow change. Remember that you are only doing any of this because something that is unresolved is bothering you. By definition, you need something new to emerge.

You know who you are, but know not who you could be. William Shakespeare

  • Once you have expressed your inner thoughts and feelings creating the raw material that you processed into some useful understanding, what do you do with this? This is now the step of integration; of taking what you have gained and bringing it back into your life. Here you ask the question what do I do with this new understanding? Plan and Take Action.

The crucial element behind this principle of journaling for growth is that these three stages are discrete processes. When you muddle them, they just cannot work. There’s no functional way that you can express yourself deeply while also editing and judging yourself.

3 Steps to Journaling with Impact Storm's Edge Therapy[BonusBar: A final point of great value is that once you have created your raw material the second two phases can be repeated multiple times, reordering for different needs/contexts and then also replanning with different strategies. The basic resource can be used over and over and even combined with raw thoughts from different times.]

“Your audience gives you everything you need.” (Fanny Brice)

Third Key Principle: to have an audience. In that first process of getting it all out, there is no audience, you are not even an audience. However, our brains are built to make meaning and, in particular, social meaning. So after the initial expressing, there needs to be a context to the processing; this is a key difference to when thoughts are spinning around in our own head. People that are more socially driven find it best it imagines a particular person or scenario. While more systems orientated people are better able to related to solving a particular problem.

  • How would I explain this to them?
  • How do they see this and how do I change their minds?
  • What do they need to know?
  • What is the best way to help them understand what I mean?

In Short: Find your own way. Separate expressing, processing and integrating. Have an audience (remember not for expressing).

[Sidebar: if you need emotional safety, then think about a context rather than a particular person or problem; this strategy should be less triggering.]

Journaling can be an effective way of self-therapy, but needs to be done in a way that digs deep enough and then encourages you to apply helpful understandings. Therapeutic Journaling can be used to uncover motivates which are proving difficult to find or to shift; as well as a tool for managing intense emotions or difficult memories.

Book Review: Angel, Angel Storm's Edge Therapy

Book Review: Angel, Angel

Author(s): April Stevens

Penguin Books (1995)
Review by Kael Cockcroft

What It's About

The story of a mother's desperate struggle to adjust to the end of her marriage and the impact of a husband and father leaving his family. This invisible cornerstone twists all of their lives into an unexpected and unknown knot.

What I Thought of the Book

April Stevens conjures impeccably crafted moments; quiet and warmly tender moments that show the quality and shifting connections between a triangle of characters. This is a tale of failed intimacy and how depression can actually be an alive tool to manage the space between people. In today's world of constant and over-bloated connecting this is a story of people who needed to stop: to break away and break down. The book was set and written pre-internet, being published in 1996 and the film "Crazy Kind of Love" was released in 2013, which almost feels necessary in order to underpin the non-digitised connecting.

A gentle story: the sensation of depression is palpable throughout although not always bleak. Her depression is slow and low, but at times considerate, unreachable and empty. Mood has many seasons and Stevens is able to portray its subtle ebb and flow.

Why I Think This Is a Useful Resource

Theory and frameworks are indeed helpful, but narratives bring a lived understanding that is a resource itself. This book is for anyone struggling with depression themselves or merely wants to understand both the misery and process on behalf of another.

The value for understanding mental health, depression, loss, grieving and adjustment is found in the different expressions of agony that grip each character as an authentic expression of both their nature and their place in the family.

How I Discovered This Book

I was enthralled by the film "Crazy Kind of Love" a 2013 American romantic comedy-drama film directed by Sarah Siegel-Magness which is based on the 1995 novel Angel, Angel by April Stevens. The film stars Virginia Madsen, Graham Rogers, Amanda Crew, Zach Gilford and Sam Trammell in lead roles. This film tells a notably different story from the book, although both hold the same basic themes around mental health and relationships.

About: Depression, Family Relationships, Romantic Relationships

Disclaimer: All recommendations are intended as supporting materials for developing greater self-understanding and building capacity. They are in no way meant to replace seeking support from a qualified professional.

Can Depression Sometimes Be Helpful Storm's Edge Therapy

Can Depression Sometimes Be Helpful

Isolation has Forced us to Face Ourselves

Can Depression Sometimes Be Helpful Storm's Edge Therapy

Depression is a known phenomenon; we know what it looks like and what it does to a life. But is not simple to say why it exists, because it is not one thing. There are many different reasons for depression to become a part of a person’s life, from a purely biological reaction to chemotherapy to feeling powerless in a cruel situation. We can call one of the depressions “Existential Depression”, because it forces us to examine our existence. This is real depression and is as devasting and as stuck as any other form, despite being fundamentally psychological.

No matter the trigger once low mood reaches a clinical level it is Clinical Depression and consumes the person’s whole world; mind and body.

Depression Becomes Part of You


If our lives are going in a direction that feeds us, allowing us to express fully who we are as well as allowing us to grow into our potential, then we continue without the need for depression. However, at times our life may instead be going in a direction that eats us: our path is causing us harm, limiting our growth or restricting our self-expression. We can feel this and are built to course correct, but what if we feel our life failing and we are not able to reroute and change our direction. This could be due to external restrictions: family frameworks, social expectations, limits in resources. On the other end of the spectrum, internal dams hold us firmly in place: beliefs that we are not capable, not deserving or even that there is something wrong with our very nature.

Can Depression Sometimes Be Helpful Storm's Edge TherapyWe Need to Change, But Can’t

This is when Existential Depression is activated to force a course correction, whether we want to or not.

Depression is a natural and functional response that encourages us to become more reflective, reclusive reducing external and social stimuli, focused on internal processes and acutely aware of the negative (what is not working). Our bigger picture and future thinking are shut down permitting nothing but a focus on what is wrong with the immediate situation.

Depression is dangerous when it gets stuck and there seems to be no way out, because it is by design our dark place. For all of its potential, this is not the place to stay for very long.

If you are struggling with Depression do visit our resource page or make contact.