Do I really need therapy, or is this just a rough patch?

You don’t need to be in crisis to benefit from therapy. Many people start counseling because anxiety feels louder, they feel emotionally exhausted or numb, old patterns keep repeating in relationships, or something from the past keeps resurfacing. If your nervous system feels overwhelmed, stuck, or constantly “on edge,” therapy isn’t an overreaction—it’s support. You don’t have to wait until things get worse to ask for help.

Does online therapy actually work?

Yes. Online therapy (telehealth counseling) is effective for many people and can reduce barriers like travel and scheduling. For anxiety, trauma, and attachment-focused work, telehealth can be especially helpful because you can receive support from the comfort of your own space.

How can I find a licensed professional counselor in Missouri for online therapy?

To receive online therapy in Missouri, your therapist must be licensed in the state. When searching, look for clear Missouri licensure, explicit mention of telehealth/online counseling, and a focus that matches what you need (anxiety, trauma, attachment-focused therapy, or couples work). It’s also okay to ask questions before committing—feeling safe and understood matters.

How do I choose the right therapist for anxiety counseling?

When choosing a therapist for anxiety, look for someone who understands how anxiety shows up in the nervous system, takes a trauma-informed approach, and focuses on safety rather than pressure. The right fit helps you understand why anxiety shows up—not just how to cope—and supports you in building self-trust over time.

What are the benefits of EMDR therapy for trauma healing?

EMDR (Eye Movement Desensitization and Reprocessing) therapy helps the brain reprocess traumatic experiences so they feel less intense and less “stuck” in the present. Many people notice reduced reactivity to triggers, decreased anxiety and hypervigilance, and more clarity and self-compassion over time.

How to Start Journaling When You Don’t Know What to Write

mental healthAnxietyAnxiety and Stressjournaling

Sep 22

Written By Mattracea Wendleton

Have you ever bought a beautiful new journal, opened it to the first blank page…and had absolutely no idea what to write?

You aren’t alone.

Many people are interested in journaling but hesitate because they don’t know where to begin. You may worry that you won’t say the “right” thing, that your thoughts won’t sound meaningful, or that you won’t be able to stick with it.

The good news is that there is no correct way to journal. Your journal doesn’t need to be polished, profound, or even grammatically correct. It simply needs to give you a place where you can slow down and be honest with yourself.

learn how to start journaling when you don't know what to write

Journaling Creates Space to Pause

Life moves quickly. Between responsibilities, relationships, work, parenting, and everything happening around us, it can be easy to move from one task to the next without stopping to notice how we’re actually doing.

Pausing doesn’t mean you’ve stopped moving forward. Sometimes, slowing down long enough to reflect is exactly what helps you recognize how far you’ve come, what you need, and where you want to go next. You don’t have to have every answer—just give yourself permission to become curious about what’s happening within you.

Journaling creates a private space for that curiosity.

What Can Journaling Help You Do?

Journaling can be used for much more than documenting the events of your day. Depending on what you need in the moment, you might use it to:

Clear racing or cluttered thoughts from your mind
Identify and express difficult emotions
Reflect on an experience
Notice patterns in your thoughts, feelings, or relationships
Practice gratitude
Work through a decision
Set goals and consider your next steps
Record meaningful memories
Recognize growth that may otherwise go unnoticed

You don’t have to use your journal in the same way every day. Some days, you may fill several pages. Other days, you may write one sentence, create a list, or answer a single question.

All of those approaches count.

trauma and anxiety therapist shares about journaling and the benefits of journaling for mental health

Different Ways to Journal

If traditional journal writing doesn’t appeal to you, it may simply mean that you haven’t found the right style yet. Here are a few approaches you can try:

The Brain Dump

Write down everything occupying your mind without worrying about organizing it. This can be especially helpful when you feel mentally overloaded or have several competing responsibilities.

Prompted Journaling

Begin with a specific question or sentence starter. Prompts provide direction when a completely blank page feels overwhelming.

You might start with:

What has been taking up most of my emotional energy lately?
What do I need more of right now?
What am I carrying that I may be ready to release?
What is one thing I handled well this week?

Gratitude Journaling

Write down a few things you appreciate or want to remember. These don’t have to be major events. A peaceful cup of coffee, a kind interaction, or a moment of laughter can be meaningful.

Emotional Processing

Name what you’re feeling, what may have contributed to it, and what you need. You aren’t required to solve the emotion. Sometimes, acknowledging it is an important first step.

Future-Focused Journaling

Write about your hopes, goals, or the kind of life you want to create. You can also explore one small action that would move you closer to that vision.

How to Begin Without Putting Pressure on Yourself

Start small. Choose one question and write for five minutes. Don’t edit yourself or worry about whether your words sound good.

You can also begin with a simple sentence:

“Right now, I notice…”

From there, write whatever comes to mind. You may notice a thought, emotion, physical sensation, worry, hope, or need. Let the writing go wherever it needs to go.

You are not creating something that needs to be evaluated. You are making room to hear yourself more clearly.

trauma therapist shares about how to journal and provides a how to journal guide

Download the Free How to Journal Guide

If you’re ready to try journaling but would like more structure, I created a free guide to help you get started.

The guide will introduce you to different ways of journaling and help you explore which approach feels most natural and useful for you.

Download the free How to Journal guide

You don’t need to become someone who journals perfectly every day. Begin with one page, one question, or one honest sentence—and see what you discover.

Questions? General questions or questions about counseling: Fill out the form below and Mattracea will contact you directly.

journalingjournaling for beginnershow to journalmental healthanxietyself-carepersonal growththerapist in missourimissouri therapistmental health resourcesjournaljournal prompts

Mattracea Wendleton

I am a Licensed Professional Counselor (LPC) in the state of Missouri. I provide individual counseling to children, teens, and adults online and provide couples therapy using EFT and Gottman methods.

https://www.serenitytherapyservices.org