TBI Toolkit: Journaling Prompts for Veterans During Brain Injury Awareness Month

Welcome to the Traumatic Brain Injury (TBI) Toolkit

March is Brain Injury Awareness Month, and we’ve created journaling prompts and resources to help you reflect, heal, and reconnect. These prompts are here to help you on your journey of recovery. Each prompt will guide you to think about different parts of your healing, with an explanation of why it helps, an example of a response, and a positive affirmation to encourage you.

Introduction to Journaling for Veterans

Journaling can be a powerful tool for veterans working through the challenges of TBI. It gives you a safe space to think about your feelings, understand your emotions, and find calm. Writing helps you manage stress, organize your thoughts, and express difficult feelings. It can also help clear your mind, set goals, and track your recovery. Most importantly, journaling helps you reconnect with yourself and move forward in your healing journey.

Benefits of Journaling for Veterans

Journaling offers many benefits, especially for veterans with TBI:

Stress Relief: Writing can help you let out emotions that might be building up, which can make you feel more at ease.
Emotional Processing: It’s a way to deal with tough feelings like frustration, sadness, or anger by putting them into words.
Mental Clarity: Writing can clear up mental fog and organize your thoughts, helping you make sense of your emotions or memories.
Self-Discovery: Journaling helps you learn more about yourself, discover your strengths, and build resilience through the challenges of recovery.

Getting Started with Journaling

Starting journaling is simple, and you don’t need any special skills. Here’s how to begin:

Set Time Each Day: Pick a time every day to write, even if it’s just 5-10 minutes. You could do it in the morning, evening, or during a break. The important thing is to stay consistent.
Start Small: Don’t worry about writing long entries or perfect sentences. Begin with short, easy sentences and let it grow naturally as you get comfortable.
Be Honest and Open: Your journal is for you, so be honest about how you feel. Don’t worry about being perfect. This is your space to express yourself without judgment.

Tips for Successful Journaling

Routine Tips
- Start Small: If you’re new to journaling, begin with short, easy sessions (5-10 minutes). It will help you stay consistent without feeling overwhelmed. Over time, you can write more if you want to.
Environment Tips
- Create a Comfortable Space: Find a quiet, peaceful place to write where you can focus. Make sure the space is free of distractions to help you relax and think clearly.
Encourage Creativity
- Think Beyond Words: Journaling doesn’t always have to be just writing. If you like to draw, doodle, or create mind maps, go ahead! Creative activities are just as helpful in expressing emotions and exploring your thoughts.
Be Kind to Yourself
- No Pressure: Remember, there’s no “right” or “wrong” way to journal. The most important thing is to be yourself. Don’t worry about perfect writing. If you miss a day or have trouble writing, that’s okay. The key is to keep going at your own pace.

Journaling can be an important part of your healing process. It’s a way to think about your experiences, express your emotions, and see the progress you’re making. Remember, take it one step at a time and be patient with yourself. Every time you write, you’re moving forward in your journey.

Day 1: What was one moment today that made you feel strong or proud of yourself?

Why this helps:
Starting with a positive reflection helps to shift your focus from challenges to strength, reminding you of moments of resilience in your daily life.

Example Response :
“Today, I took a short walk by myself outside. It felt good to be independent and not rely on anyone for support. It was only a short walk, but it was a big deal for me.”

Positive Affirmation:
“I am strong, and each step I take is progress.”

Day 2: What’s one thing you used to enjoy that you’d like to try again?

Why this helps:
Revisiting hobbies or interests can reignite purpose and joy, helping you reconnect with parts of yourself that might have been affected by the injury.

Example Response:
“I used to love fishing with my buddies. Since the blast, I’ve felt disconnected from that part of me. I’m thinking of reaching out to them to see if they’d go again sometime.”

Positive Affirmation:
“I have the power to rediscover my passions and enjoy life again.”

Day 3: Describe a time you were surprised by how much you were capable of.

Why this helps:
This reflection reminds you of past triumphs and builds confidence in your ability to handle future challenges, no matter how tough they seem.

Example Response:
“I didn’t think I could make it through the rehab program, but I surprised myself by sticking with it. Every day got a little easier, and it made me feel proud.”

Positive Affirmation:
“I am capable of more than I realize. I can overcome anything.”

Day 4: How does your body feel today? What are you grateful for in your physical health?

Why this helps:
Focusing on physical health and gratitude can help reduce the feeling of loss and shift attention to areas that are healing or strong.

Example Response:
“My back still hurts sometimes, but my legs are getting stronger, and I’m thankful for that. I’m able to walk more than I did last month, and that feels like a win.”

Positive Affirmation:
“I am grateful for my body and the healing it is going through.”

Day 5: What is a memory that makes you smile or laugh?

Why this helps:
Connecting to positive memories helps combat the isolation and sadness that often accompanies TBI, reminding you of the joy you’ve experienced.

Example Response :
“I remember the time my buddy and I got stuck in the mud for hours. We laughed about it for days.”

Positive Affirmation:
“I choose to remember the joy and laughter in my life.”

Day 6: Who in your life has been a strong support for you? How have they helped you?

Why this helps:
Recognizing the support of others reminds you that you’re not alone in your journey. It also helps you appreciate the people who are helping you heal.

Example Response:
“My spouse has been incredible. They've been there every step of the way, helping me through my toughest days, and showing me love when I didn’t know how to ask for it.”

Positive Affirmation:
“I am surrounded by love and support, and I am not alone.”

Day 7: What would your future self tell you about your progress today?

Why this helps:
This prompt encourages you to think about your future healing, boosting motivation and giving you perspective on how far you’ve come.

Example Response :
“Looking back, I think my future self would tell me that I’ve made amazing progress and should be proud of my efforts. Every small step counts.”

Positive Affirmation:
“My future self will be proud of my strength and progress today.”

Day 8: What is one thing you’re grateful for in your daily routine?

Why this helps:
Gratitude can shift your mindset from what’s missing to what’s present and positive, helping you focus on things you can control and appreciate.

Example Response:
“I’m grateful for my morning coffee ritual. It’s simple, but it brings me peace and sets the tone for the day.”

Positive Affirmation:
“I am thankful for the small things that bring me comfort and peace.”

Day 9: How do you show yourself compassion when things feel difficult?

Why this helps:
Learning to be kind to yourself is key in the healing process. TBI recovery can be hard, and practicing self-compassion is essential to avoid discouragement.

Example Response:
“When I’m feeling down or frustrated, I remind myself that recovery is a journey, not a race. I take a deep breath, and I forgive myself for any setbacks.”

Positive Affirmation:
“I am patient with myself and honor my healing process.”

Day 10: What is one way you can be kinder to yourself today?

Why this helps:
This prompt encourages self-care and reminds you that prioritizing your own well-being is vital, even on difficult days.

Example Response:
“I’m going to take a nap this afternoon instead of pushing through exhaustion. I know my body needs rest to heal.”

Positive Affirmation:
“I deserve kindness and care, and I give that to myself every day.”

Day 11: What is a small victory you’ve had this week?

Why this helps:
Recognizing small victories can help shift focus from what’s difficult to what’s been accomplished, boosting your confidence and motivation.

Example Response:
“This week, I made it through a whole day without feeling too overwhelmed by my symptoms. That felt like a huge win for me.”

Positive Affirmation:
“I celebrate every victory, no matter how small, because they are signs of my progress.”

Day 12: What’s one thing that brings you peace when life feels chaotic?

Why this helps:
Identifying moments or activities that bring peace can help reduce stress and offer a reminder of calm amidst challenges.

Example Response:
“Reading a good book or listening to music always helps me feel grounded when everything else feels too much.”

Positive Affirmation:
“I have the power to find peace in the chaos, and I choose to embrace it.”

Day 13: How have you seen yourself grow in the past year?

Why this helps:
Reflecting on personal growth can boost self-esteem and remind you of the resilience and progress you've made over time.

Example Response:
“Last year, I didn’t think I could make it through rehab. Now, I’ve completed it and feel much stronger, both mentally and physically.”

Positive Affirmation:
“I am proud of how far I’ve come, and I embrace the growth I continue to experience.”

Day 14: What is something you’ve learned about yourself since your injury?

Why this helps:
Understanding personal growth in the face of adversity helps with acceptance and empowers you to adapt to new challenges.

Example Response:
“I’ve learned that I’m much more resilient than I realized. I’m better at asking for help when I need it, which is something I never used to do.”

Positive Affirmation:
“I am always learning and growing, and I am capable of adapting to anything life brings.”

Day 15: Who in your life has shown you strength? How can you apply that to your own life?

Why this helps:
Drawing inspiration from others' strength can help you realize that you too have inner strength to tap into during tough times.

Example Response:
“My sister has been through a lot herself, but she always stays positive and keeps moving forward. I’ve learned that I can do the same, no matter how hard things get.”

Positive Affirmation:
“I have the strength within me to face any challenge and rise above it.”

Day 16: What is one thing you’re looking forward to in the coming week?

Why this helps:
Looking ahead with hope helps break the cycle of focusing on difficulties, allowing you to anticipate positive moments and future joy.

Example Response:
“I’m looking forward to a family barbecue this weekend. It’s been a while since we’ve all gotten together, and I’m excited to spend time with them.”

Positive Affirmation:
“I have things to look forward to, and each moment brings me closer to happiness.”

Day 17: When you look in the mirror, what’s one thing you admire about yourself?

Why this helps:
Self-admiration builds confidence and helps shift the focus from perceived shortcomings to appreciating personal strengths.

Example Response:
“I admire my perseverance. I’ve faced so many challenges, but I keep going every day.”

Positive Affirmation:
“I am proud of who I am and the strength I carry within.”

Day 18: What’s a recent experience that made you feel proud of yourself?

Why this helps:
Reflecting on moments of pride helps reaffirm your ability to overcome obstacles and boosts self-esteem.

Example Response:
“I recently made it through a full therapy session without needing a break. It might seem small, but I felt really accomplished afterward.”

Positive Affirmation:
“I am proud of myself for all that I accomplish, no matter how big or small.”

Day 19: How do you practice patience with yourself during challenging moments?

Why this helps:
Self-compassion and patience are crucial for healing. Learning to be kind to yourself in difficult moments fosters emotional growth.

Example Response:
“When things feel overwhelming, I remind myself that healing takes time. I give myself the space to rest and recharge.”

Positive Affirmation:
“I am patient with myself, and I trust that healing happens in its own time.”

Day 20: What positive habits have you developed since your injury?

Why this helps:
Recognizing positive changes reinforces your ability to create good habits and make progress, no matter the challenges.

Example Response:
“I’ve started exercising regularly, even if it’s just stretching or walking. It helps me feel stronger both physically and mentally.”

Positive Affirmation:
“I am committed to creating positive habits that support my healing journey.”

Day 21: How does it feel to share your story with others?

Why this helps:
Sharing your story helps release pent-up emotions and fosters connection with others, reducing feelings of isolation.

Example Response:
“Talking about my experience with others feels freeing. It reminds me that I’m not alone in this and that my story matters.”

Positive Affirmation:
“My story is powerful, and by sharing it, I help others feel understood and connected.”

Day 22: How do you define success in your healing journey?

Why this helps:
Defining your own success empowers you to focus on your personal milestones, rather than external expectations.

Example Response:
“To me, success is waking up every day and taking steps forward, no matter how small. It’s about progress, not perfection.”

Positive Affirmation:
“I define my own success, and I celebrate the progress I make each day.”

Day 23: How do you stay motivated to continue your recovery?

Why this helps:
Focusing on motivation and reminding yourself of the reasons you keep going helps you push through tough times.

Example Response:
“I stay motivated by thinking about how far I’ve come and knowing that every step forward leads to a better quality of life.”

Positive Affirmation:
“I stay motivated because I know every effort brings me closer to my goals.”

Day 24: What’s one small action you can take today that will make you feel better?

Why this helps:
Focusing on small actions empowers you to take charge of your day and can help break feelings of helplessness or frustration.

Example Response:
“I’m going to take a short walk outside today. It’s simple, but it always clears my mind and lifts my spirits.”

Positive Affirmation:
“I have the power to take small actions that improve my well-being.”

Day 25: How do you manage stress and stay calm during difficult times?

Why this helps:
Learning and practicing stress management techniques fosters resilience, allowing you to maintain emotional balance even during adversity.

Example Response:
“When I feel stressed, I take deep breaths and count to 10. It helps me pause and regain focus before reacting.”

Positive Affirmation:
“I stay calm and in control, knowing that I can handle any stress that comes my way.”

Day 26: What has been the most rewarding part of your healing journey?

Why this helps:
Acknowledging the rewards of your journey can fuel motivation and positivity, reinforcing the value of the process.

Example Response:
“The most rewarding part has been regaining my independence. I’m able to do more things for myself, and it feels amazing.”

Positive Affirmation:
“I celebrate the rewards of my healing journey and embrace each step forward.”

Day 27: Who or what has inspired you during your recovery?

Why this helps:
Identifying sources of inspiration keeps you connected to hope and strengthens your resolve to continue recovering.

Example Response:
“Seeing others who have recovered from brain injuries has inspired me. It reminds me that I too can heal and move forward.”

Positive Affirmation:
“I am inspired by the strength of others, and their journeys motivate me to keep going.”

Day 28: What’s one thing you’re grateful for today?

Why this helps:
Practicing daily gratitude shifts your focus to positive aspects of your life, which can enhance overall well-being.

Example Response:
“I’m grateful for the support of my family. Their encouragement helps me keep pushing forward every day.”

Positive Affirmation:
“I am grateful for the blessings in my life, and I focus on the positive.”

Day 29: How do you celebrate small moments of success?

Why this helps:
Celebrating small successes reinforces the positive changes in your life and reminds you to take pride in your journey.

Example Response:
“I celebrate by treating myself to something small, like watching a favorite movie or enjoying a meal I love. It’s a reminder that I’m moving forward.”

Positive Affirmation:
“I celebrate my progress, and I honor every step I take toward healing.”

Day 30: What part of your life are you most excited to reconnect with?

Why this helps:
This prompt fosters optimism and anticipation for the future, helping you focus on the exciting possibilities that recovery brings.

Example Response:
“I’m excited to reconnect with my friends. I’ve missed spending time with them, and I look forward to sharing experiences again.”

Positive Affirmation:
“I am excited about reconnecting with my life and the people who matter to me.”

Day 31: Looking back at this month, what are you most proud of in your journey?

Why this helps:
Reflecting on the month allows you to acknowledge your progress, no matter how small, and celebrate your resilience.

Example Response:
“I’m proud of how I’ve pushed myself to engage in these journaling prompts every day. It’s been a good way to check in with myself and grow.”

Positive Affirmation:
“I am proud of my journey, and I celebrate every step I’ve taken toward healing.”

Additional prompts for next month:

Here’s a list of additional journaling prompts to help guide your reflections during your journaling journey. These prompts can assist in exploring your emotions, gaining clarity, and processing experiences related to TBI:

How do you feel about the current stage of your recovery? What progress, big or small, have you made recently?
Write about a time when you felt supported. What did that support look like, and how did it help you?
What are some small victories you’ve experienced today? How do they make you feel?
How do you handle stress on difficult days? What strategies have you found helpful, and what can you try next time?
Write a letter to your future self. What do you want to tell yourself about your healing journey and progress?
Think about a challenge you’ve recently faced. How did you approach it, and what did you learn from it?
Reflect on a time when you felt connected with someone—whether family, friends, or a community. How did that moment of connection impact your mood or mindset?
Describe a place where you feel most at peace. What about that place brings you comfort?
How has your relationship with yourself changed since your injury? How do you view your strengths and weaknesses now?
Write about a positive memory from your service. What stands out, and how does that memory make you feel today?
Think about a role or activity that has brought you joy in the past. How could you incorporate it into your life again, even in small ways?
How do you define healing? What would a “healed” version of yourself look like, and what steps can you take to get there?
What does it mean to you to “reconnect” with others after brain injury? How can you begin this process?
What are some things that trigger feelings of frustration or anger, and what can you do to address those triggers?
Write about something you’re grateful for today, no matter how small. How does focusing on gratitude shift your mood or mindset?
Describe a moment when you felt proud of yourself. What were you doing, and how did that achievement make you feel?
How do you cope with isolation or loneliness? What support systems, tools, or strategies can you tap into when you feel disconnected?
What are some things you wish others understood about your experience with TBI?
Think about a person you admire. What qualities do they possess that you’d like to embody in your own recovery journey?
Write about your goals for the next month. What do you hope to accomplish, and what steps will help you move closer to those goals?
How does journaling make you feel after you've written? What do you notice about your thoughts or emotions before and after journaling?
Describe a favorite hobby or activity that brings you joy. How can you make time for it, even during difficult moments?
Write about a time when you felt your resilience or inner strength. What helped you push through, and how can you tap into that strength again?
What is your relationship with rest and self-care? What changes can you make to prioritize your well-being?
Reflect on a difficult memory that still affects you. How can you shift your perspective on it, or what healing might need to happen in order to move forward?
What has been the hardest part of adjusting to life post-injury? How have you found ways to navigate these challenges?
Think about your emotional well-being. How do you check in with your emotions on a regular basis, and how do you take care of yourself when you’re feeling down?
Write about a moment of personal growth you’ve experienced. How has that growth shaped your perspective on your recovery journey?
How do you stay motivated when faced with setbacks? Write about how you can stay resilient during tough times.
What does a meaningful relationship look like to you, and what are ways you can begin rebuilding connections with others?
Reflect on the things that bring you hope. What keeps you looking forward, and how can you continue to nurture those feelings of hope?

Create your own journal prompt:

My injury was caused by...
I will begin by...
Right now, I feel...
I believe in...
I choose not to...
I struggle with...
I am capable of...
Yesterday, I experienced...
The thing that worries me most is...
My goal for today is...
I feel sad when...
I feel happy when...
I’ve made progress in...
I’m getting better at handling...
I can’t stop thinking about...
It's okay to keep thinking about...
My family is making me feel frustrated because...
My family shows they care by...
I have overcome...
I believe that miracles happen because...
I’m thankful for...
I’ve been losing my temper because...
I’m feeling tired of...
I will try to think more positively because...
When things don’t go as planned, I will...
A dream I had last night was...
I wish I could explain how...
I understand that...
In the future, I plan to...

Other Brain Injury Journaling Resources:

VA Therapeutic Journaling (pdf)

VA Art Journaling for Caregivers

VA My HealtheVet Activity Journal and Food Journal

VA Written Exposure Therapy (WET) for PTSD

Psychology Today

Brain Injury Canada

Each of these journaling prompts is a tool for self-reflection, healing, and growth. As you continue your journey, remember that every small step counts. You are strong, and each moment brings you closer to your healing.