Journal Prompts: Healing from the Long Term Effects of Bullying
This is a list of journal prompts to assist with episode 55: Overcoming the Long Term Effects of Bullying: Healing Low Self-Esteem, Abandonment Wound, & Mean Friends.
Journal Prompts:
When you think of being bullied, where do you feel it in your body? Does it feel tight in your chest? Anxious in your stomach? Scratchy in your throat? Explore the sensations that arise in your body when you begin to think about and connect to bullying.
When you think of being bullied, does a specific memory come to mind? If so, write about this memory. Write everything that comes to mind. Allow yourself to get out all you need to about this experience. Do not filter yourself, allow yourself to free-write everything that has been bottled up inside you, including your feelings then and now. Many times our feelings are what really want to be acknowledged, more so than the details of the experience.
What beliefs do you have about yourself that are rooted in experiences from being bullied? Many times we create beliefs such as “I am not enough” or “It is not safe to speak my truth” because of what happened during traumatic experiences. Allow yourself to explore any beliefs that come to mind.
What beliefs do you have about the world and other people that are rooted in experiences from being bullied? Many times we create beliefs such as, “All people are mean” or “It’s not safe to trust new people” because of what happened during traumatic experiences. Allow yourself to explore any beliefs that come to mind.
Did you create any defense mechanisms from being bullied? Many times we create new ways of being to prevent ourselves from being bullied again. Allow yourself to contemplate if you have created any defense mechanisms and if these are still serving you. Don’t judge yourself, you may become aware of a defense mechanism and it still may be serving you, that’s ok! The more awareness we can bring to ourselves the better.
Write a letter to your younger self who was bullied. This could be you from 10 years ago or you from 1 day ago. Allow yourself to write a letter letting your younger self know that you see them and that you love them. Write all the things you wish someone had said to you when you were bullied.
Have you ever been a bully? Sometimes people who have been bullied, also become bullies themselves. This is a common behavior. We often repeat and mimic behavior we see and have experienced. Allow yourself to explore if there were any moments throughout your life when you played the role of the bully.
Do you have trouble making friendships? Explore if this could be connected to being bullied.
What friend from your past or present do you feel most safe with? Explore what about this friend feels safe. What characteristics does this friend possess? How do you feel when you are with them?
When you think of being bullied, do you feel as though you were bullied by a family member? This is not uncommon, and can have lasting effects. Allow yourself to explore if this feels like you, and the relationship you have with this person.
For this journal prompt, I want you to picture a rose in the center of your chest. Breathe into this rose and as you breathe into it, see it beginning to open. When you can fully visualize an open rose in the center of your chest, ask this rose if it has a message for you about bullying. Write down whatever comes to mind.
What is your deepest feeling, belief, or memory when you connect with the wound of being bullied? Allow yourself to fully explore this.
Have you ever had friends in your life who you felt were mean to you? Explore this. Do you still have friends who you would consider mean? Is this something from the past? Explore why you may attract “mean” friends.
Imagine an animal could be with you at all times and act as a protector for you. What animal would you choose and why?
Journal Prompts:
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