A Guide to Journaling Your Hard Emotions

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A Guide to Journaling Your Hard Emotions

You sit down with your journal. Do you ever feel like you’re wearing a mask?

You feel angry. But you write “grateful.” You feel disappointed. But you write “blessed.” You feel doubtful. But you write “trusting.”

The Fear of Being Real

We do this because we are afraid.

We have been taught that “hard” emotions are “un-Christian.” We think anger is a failure. We think jealousy is a sin. We think doubt is wrong.

We’re afraid that if we’re honest about them, even with God, we are somehow failing.

The Invitation to Lament

I want to set you free. Go read the Psalms.

David was a man “after God’s own heart.” But David was a mess.

He was angry. (“How long, O Lord?”) He was afraid. He was frustrated.

And he wrote it all down.

“I pour out my complaint before him; before him I tell my trouble.”

Psalm 142:2

Psalm 142:2 says:

“I pour out my complaint before him; before him I tell my trouble.”
Psalm 142:2

A faith journal is not a “highlight reel” for God. It is a “holding space” for your whole heart.

Your “hard” emotions are not a sign of your failure. They are an invitation to deeper intimacy.

God is not afraid of your anger. He is not afraid of your doubt. He welcomes it.

He wants your real heart. Not your “church” one.

your prompts

Prompts for an “Honest conversation”

Use your journal to drop the mask.

  • Permission to be Real: “God, I’ve been afraid to tell you. I am really feeling… (Angry? Sad? Disappointed? Jealous? Afraid?)”
  • The Complaint (Psalm 142): “My ‘complaint’ right now is… My ‘trouble’ right now is… I am pouring it out on this page. I know You can hold it.”
  • The Why (The Hurt): “The feeling underneath this anger is… (I feel unseen. I feel let down. I feel afraid.)”
  • A Prayer of Honesty: “Lord, I don’t have a neat, tidy prayer. I just have this all over the place feeling. Thank you for listening. Please meet me right here.”

your action point

Your Action Point: The “Raw heart feelings” Page

We need to break the habit of politeness.

  1. Notice. The next time you feel a “hard” or “un-Christian” emotion, don’t push it down.
  2. Open. Go to your journal. Title the page: “My Raw Heart.”
  3. Timer. Set a timer for 5 minutes.
  4. Write. Write with no filter. Write the ugly words. Scribble. Be yourself.
  5. Breathe. When the timer is done, take one deep breath. Whisper:
    • “Thank you for listening.”

This is one of the holiest, most healing forms of faith journaling you can do.

With grace, Debbera