what if i have nothing to write about?

start with your physical sensations or use one of our prompts. the goal isn't to be deep, just to be honest.

how often should i journal?

whenever you feel the need. some people like a daily rhythm, others reach for it only when things feel heavy.

do i have to keep what i write?

no. sometimes the act of writing and then destroying the paper can be incredibly cathartic.

gentle journaling for heavy hearts

the power of the page

journaling isn't about writing a masterpiece. it's about externalizing what's happening inside. when we keep our feelings bottled up, they can feel overwhelming and chaotic. but when we put them on paper, we give them a shape and a place to live outside of ourselves.

addressing the weight of silence

sometimes, the heaviest part of struggling is feeling like you have to do it alone and in silence. that silence can be painful. journaling is one way to break that silence, even if it's just for yourself. another way is to find a soft space to talk—which is exactly what squish is for.

three gentle prompts for when you feel heavy

if you don't know where to start, try one of these:

"right now, i feel..." write without filtering. let the words flow, even if they don't make sense.
"my body is telling me..." listen to the physical sensations you're experiencing. are your shoulders tight? is your heart racing? combine this with the 4-7-8 breathing technique for extra relief.
"one small thing that brought me comfort today was..." even in the darkest times, there is usually a tiny spark of light—a warm cup of tea, a kind message, the way the light hits the floor.

making it a habit

you don't need to write pages and pages. five minutes a day is enough. find a quiet spot, grab a notebook you love, and just begin. there is no right or wrong way to do this. there is only your way.

if writing feels like too much work, you can always try a mindful check-in on squish instead. it's a zero-pressure way to acknowledge where you are.