Mini Journals
So a while back, I noticed a problem with my job. I noticed my clients having challenges in accessing mental health resources that resonate with them. Many of my clients—and people in my community—have expressed feeling alienated by therapeutic tools that don’t reflect their experiences or values: they’re layered in jargon, psychobabble, and Western white pschology-ick. I wanted to bridge that gap by creating something different, something that centers the importance of individual identity, cultural context, and self-acceptance.
In my own personal life, I rediscovered my love of journaling this year. I was able to dump so many of my thoughts and feelings on to the page, and I found myself using some of the tools I teach to others in that literary space. This was what inspired me to create this space for my clients as well! I try to practice what I preach, and since I was recommending so many of my clients start a therapy journal during their work with me, I figured, why not offer folks that space with a little more guidance that they’re asking me for?
And now, here we are: the inception of my Mini-Therapy Journals!
These free mini therapy journals grew out of a desire to offer accessible, meaningful resources that honor those nuances while providing guidance for self-discovery and healing. I designed each journal to be approachable and flexible, making complex therapeutic concepts feel relevant and relatable. My hope is that these tools can meet you where you are, offering frameworks that feel both practical and personal. Each journal draws from a unique therapeutic approach, encouraging you to explore mindfulness, connect with your inner voice, and lean into your values—all in ways that embrace who you are and where you come from. These journals blend knowledge with hands-on exercises for reflection and self-discovery; I’m excited to share these with you, as I believe that therapy should feel inclusive, empowering, and reflective of each individual’s journey.
These journals are designed to support your growth journey, whether you’re new to therapy or interested in exploring new techniques. Here’s a sneak peek of each one:
1. Acceptance and Commitment Therapy (ACT) Journal
Embracing acceptance and staying true to your values The ACT journal guides you in exploring what it means to accept thoughts and emotions as they are while committing to actions aligned with your values. Through mindfulness practices and values exploration, it’s a great first step toward developing psychological flexibility and resilience.
2. Humanistic Therapy Journal
The foundation of self-acceptance and growth journal draws from Humanistic therapy, inviting you to explore the beauty of self-awareness, authenticity, and personal meaning. It’s the perfect starting point for getting in touch with your true self, setting the tone for a compassionate and reflective journey.
3. Adlerian Therapy Journal
Finding purpose and connection with the Adlerian journal, dive into themes of belonging, personal goals, and understanding your motivations within a social context. This journal builds on the values work from ACT, helping you understand your place in the world and what truly drives you.
4. Somatic Therapy Journal
Connecting with the body for deeper healing In this journal, you’ll experience the grounding practices of Somatic therapy, learning to tune into how emotions are stored in the body. These exercises help release built-up tension and support emotional processing on a whole-body level.
5. Internal Family Systems (IFS) Therapy Journal
Exploring your inner parts with compassion, this final journal introduces you to Internal Family Systems (IFS), guiding you in connecting with your “inner parts”—the different thoughts, emotions, and roles within you. The IFS journal is a powerful tool for self-compassion and internal harmony, a transformative wrap-up to your journey.
Why These Mini Therapy Journals?
I created these journals to make therapeutic tools accessible and practical. They’re here to guide you toward self-understanding, resilience, and peace. Each journal is crafted to support where you are right now—whether you’re seeking new coping skills, exploring deeper self-awareness, or just curious to try something different.
I’m excited for you to join this journey. Keep an eye out for the release dates, and follow me on social media for updates, reflections, and a supportive community. Happy journaling!
