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Spring brings a natural invitation to refresh your mindset and embrace new starts. The season’s energy encourages growth, change, and reflection. Yet it can be daunting to take action on this feeling. Journaling during this spring can harness the invitation for change and guide your personal journey toward renewal. Here are some easy spring journaling prompts designed to inspire fresh perspectives and meaningful new beginnings. Spring journaling setup with flowers and a pen Step 1. Reflect on what you want to leave behind We've all heard of spring cleaning, but how many of us spring clean our lives? It all begins with mental clarity. Start by clearing mental space, take some time to get quiet and reflect on your life. Write down the habits, thoughts, behaviours and situations that are troubling you. Be honest and specific. For example: "I dislike how my friends belittle me" "I want to go to bed earlier" "I'm tired of biting my nails" "I want to socialise more" "My job is draining me" Now that you have reflected, consider these questions. What would need to happen for these situations, habits, thoughts and behaviours to change? What feelings or fears hold you back from change? Is changing this my responsibility? If so, how so? (How does this question make you feel?) Can you think of a character in a movie, novel, or myth that has encountered the same problem? How did they solve it or make it worse? What do you think you will lose through change and therefore need to allow grieving space for? This reflection helps you identify what to release, making room for a change in perspective and highlighting any resistance to change you may have. Just be gentle with yourself, and remember, everyone has resistance to change. Change is daunting, even positive change. To the subconscious, making changes means admitting we were getting something wrong or doing something that was not in our best interest, which can trouble our pride and sense of self. Being humbled by past behaviour and belief systems is a sign of growth, strength and resilience. In the long run, admitting we were wrong and making changes builds character and a healthier self-perception. A woman imagining her new life after changes Step 2. Imagine your ideal new beginning Imagine your life after making the changes you have recognised. Picture your ideal day, mindset, or environment. Use vivid details to bring this vision to life. Consider: What does your morning routine look like? How do you feel emotionally and physically? What new skills or habits have you developed? Write down this new version of yourself and your life. By doing this, you will be able to recognise when you have reached your goal. Many people try to change their lives without understanding what life will feel like once they do. It is not enough to say "I just want to be happy" as happiness is transient and varies day to day. Imagining your new life after changes from morning until evening gives your subconscious mind (which thinks in images, not language) a roadmap of what you want your life to look like. Once it has the roadmap, it is easier to travel there and easier for you to notice when you arrive. Be clear and specific, but make it an average, mundane day. Our lives are not lived in big events but in the day-to-day. A person short story journaling Step 3. Short story journaling Once your subconscious mind can see where you want to go, it can help you get there. You can do this by writing a short story about a character wanting the same changes that you do. Break the story into easy-to-write sections. Let's look deeper at how to structure this reflection. The beginning : Write out your situation through the eyes of a fictional character. Give them a different name only, and make everything else the same (if you are married, they are married, etc.). Now write down the situation they are in, and how they want it to change. The invitation : Now, your main character must realise that she must take action to make this change. How does she feel? What does she try first to improve her situation? Chain reactions: What happens next? How does her first attempt go? Does she need to try other ways, too? Explore all the ways your main character has to change in order to reach her goal. Outcome: Your main character has been successful! What does her life look like? Write it down, enjoy her success knowing it will be yours one day. Re-read: Put your story away for a day or two and then re-read - make a bullet point list of how your character achieved her goal. You now have a simple roadmap. Short story journaling goes beyond goal-setting; it allows your subconscious mind to problem-solve as only it can, while engaged in imaginative play. Story journaling also helps you empathise with everyone involved by seeing the situation from every angle as it pans out. Step 4. Take the invitation Now it is time to take one step your character took toward change. After doing so, document it in your journal. Remember to include: How did it feel? What do you need to adapt next time (if anything) Congratulate yourself for taking the first step towards change. You did it! You took the first step towards the life you want. That takes courage and determination, you can feel pleased with your progress even if it's not fully transformed your life yet. And, you guessed it, you can now take your second step, third and fourth... until the changes you want are embodied into everyday living. A colourful journal Step 5. Track your growth and challenges Once you feel the change is embedded, continue journaling to note your progress and any obstacles. Celebrate small wins and analyse any setbacks without judgment. For example: What new habits are sticking? When do you feel most challenged? How do you overcome difficulties? This ongoing reflection builds resilience and deepens self-awareness. It also makes it easier to make other changes next spring, when the invitation will open once more, encouraging us to step through into an improved way of thinking, feeling and being. Happy springtime changes!

We can all feel it, the warmer weather encouraging our creativity and enlivening our energy. Spring promises fresh starts along with bursts of colour, but many of us will spend this energy on the usual spring-cleaning routine. Maybe this year can be different? Why not embark on a new beginning yourself by flipping the routine and incorporating a creative activity alongside spring cleaning? Here are some ideas to inspire creativity and joy for the season of fresh starts. A woman planting flowers Grow your own spring garden Gardening is one of the most rewarding ways to celebrate spring. The hands-on connection to all the new beginnings growing before your eyes can be enlivening. Whether you have a backyard, a small balcony, or a full garden, you can create a springtime space that suits your lifestyle. Easy bloomers - try pansies, daffodils, or herbs such as basil and mint. These plants thrive in spring and provide quick results. Backyard beds - if you lack garden space, try raised beds. This method keeps your plants organised and makes gardening manageable. Beefriendly - by planting flowers that attract bees and butterflies, you can support local ecosystems and add some life to your garden. Veggie-power - envision cultivating your own vegetable garden right on your windowsill and enjoying a homemade sprout time salad! Consider growing lettuce, radishes, or carrots, which thrive in small spaces. Bon-appetite! Gardening also encourages presence, and this has been shown to improve our well-being. Spending time outdoors, tending to plants, and observing their growth can reduce stress and improve mood - now that's a fresh start many of us could benefit from! wooden windchime Nature crafting Spring offers a bounty of natural materials perfect for crafting. Try collecting items like twigs, leaves, flowers, and stones during a nature walk or trip to the local park. Once your stash of nature is indoors, it can spark a whole host of creative projects. Make a spring wreath - by using fresh or dried flowers and greenery. These can decorate your door or walls and add a seasonal touch to your home. Create pressed-flower art - if you lack a flower press, you can try what my mother did, and flatten your flowers between the pages of heavy books. Over time, the flowers dry, and you can use them to decorate handmade cards for friends and family. Build nature mobiles - this is a great way to get the children and grandchildren involved, by gathering twigs, feathers, and pinecones. You can tie them together with spring-inspired coloured ribbons or cord and hang them near windows to create gentle movement and sound. Crafting with natural materials connects you to the changing seasons and encourages appreciation for the small details of spring that are easy to miss. The time used crafting gives us the opportunity to reflect on our own changes, the small details of our own lives that can often be easily missed, too. Consider, what were you doing last spring? How has life changed? Man, dressed in spring colours, painting outdoors Steep in springtime shades Outdoor painting is a wonderful way to immerse yourself in the season’s colours and textures. You don’t need to be a professional artist to enjoy this activity—just a sketchbook, some paints or pencils, and a willingness to observe. Find a spot in nature - whether a park, garden, or even a quiet street lined with blossoming trees and take the time to really observe the colours and shapes of the spring emerging there. Less is more - choose your subject by focusing on the small details, for example, a single flower or petal, a single blade of grass, or the sunset from your window. Don't be afraid to experiment - set yourself the goal of getting it wrong, try to capture the form and colours, but don't make it a rule you must get it "right". Invite friends or family - creating alone can be satisfying, but by inviting someone else, you can alleviate any anxiety about being outdoors and trying something new. Who knows, it could be a new beginning for both of you. Painting outside sharpens your observation skills, it also connects you to your environment in new ways, and as it is spring, there is no better time to try something new. A baby's bedroom with bunting Repurpose the past Instead of buying new spring décor, you could try repurposing items you already have to create a spring-themed interior. This approach is eco-friendly and adds a personal touch to your home. Transform old jars - clean and paint old jars and fill with posies of spring blooms. Spring bunting - sew simple bunting or table runners from clothes you no longer need. Springtime frames - use twine, moss, or small flowers to create seasonal photo displays. Repurposing encourages creativity and helps reduce waste while refreshing your living space for spring. A man taking a photograph in a field Create a spring photograph collection Think about it, you will never live the same spring twice. Spring is full of moments worth capturing and reflecting on during the following season. Photography is an excellent way to deepen your connection with the season. Take one photo daily - on the way to work, school run or on your after-dinner stroll. Try to capture the essence of spring in your life; it does not always have to look like blooming flowers, changing skies, or wildlife. It can be anything that captures spring for you. Over time, you’ll build a visual diary of spring’s nature where you are, for you. Use photo prompts - such as “What new beginnings do I want this spring?” or “How does nature inspire me today?” See if you can observe an image during your day that answers this prompt visually. Aim for imperfection - you don't have to concern yourself with perfect framing or artistic merit, you are collecting spring memories, how you see them, for your collection. Be imperfect. Your Spring Photography Collection will give you memories to reflect on next spring, real insight into who you were, what you were thinking, and maybe how much can change within a year. As we embrace the warmth and vibrancy spring promises, take the opportunity to channel your renewed energy into a creative project. It does not need to be perfect; it needs only connect you to spring's promise of a new beginning. Whether you choose gardening, crafting, or repurposing, let this spring be a time for inspiration and joy, and allow your creativity to flourish alongside the world awakening around you. Happy creating! Alexandra x

“What I found words for, I found relief from.” - Kathlyn (64) Therapeutic writing has emerged as a powerful tool for self-exploration and emotional healing; it can be practised alone, with a facilitator, or in a group setting with friends. The process involves writing to explore your thoughts, feelings, and responses , thereby deepening self-awareness and fostering personal growth. Any writing medium can be used in therapeutic writing, from stage plays to list-making. Unlike traditional creative writing, which often focuses on style, structure, grammar, and spelling (and, in many cases, marketability), therapeutic writing prioritises self-expression for insight and reflection.  Even if you don't see yourself as creative, therapeutic writing can help people find the right words or images for difficult-to-define experiences. The process encourages you to write freely and authentically, allowing thoughts to flow and be expressed without judgment. What we can put into words can be processed, but perhaps more importantly, it can also be challenged, changed, and adapted. What stays prelinguistic often lingers and grows in the shadow of silence. “You're as sick as your secrets.” - 12-step adage. Journaling, poetry, expressive prose, and letter writing are all common forms of therapeutic writing. Each offers numerous, well-researched benefits. Including: 1.  Emotional Release Have you ever felt emotionally numb or blocked? As if there’s a feeling you can’t access but is causing you inner pressure? Writing can provide a safe way to defrost these frozen feelings. This is helpful for difficult-to-articulate feelings.  “It was purple, a big sloppy sluggy purple feeling.” - R.B The subsequent emotional release of expressing these difficult-to-articulate feelings can alleviate stress, anxiety, sleep problems, and depression by providing a sense of relief through catharsis. “Once the slug was out, my energy blasted.” - R.B 2. Self-Reflection and Insight Have you ever wondered why you are behaving the way you do? Writing down our experiences can help us gain clarity into why we respond to situations the way we do. “Doing night pages helped me see that every time I was late for work, I would think my co-workers were hating on me and get defensive - K.J (40) This self-reflection can lead to a deeper understanding of personal patterns, triggers, and motivations, paving the way for positive change.  “I saw it was me hating my lateness. It was easier blaming them than not pressing snooze on my alarm!” - K.J (40) 3. Enhanced Communication Skills Regular writing can improve our ability to articulate our thoughts and feelings. This enhanced communication benefits all your relationships by fostering a greater understanding of yourself with others. "Finally, I was able to ask my partner for what I wanted. In the past, I was like, “if you can’t figure it out then…” but since writing, I saw that it was me who didn’t understand what I needed and that’s why I was leaving it vague, but all that did was let resentment build instead.” - Kate (28) 4. Increased Creativity Writing encourages creativity. Creativity can help with all types of problem-solving. By allowing yourself to explore new ideas and perspectives, you gradually find yourself approaching life with more avenues available to you. As your empathy deepens and difficult feelings, such as helplessness, loosen their grip, your creative problem-solving ability blossoms. 5. Empowerment and Agency Therapeutic writing can offer a sense of control over your life's narrative. By documenting your experiences, you can reclaim your stories and appreciate your resilience. If working with a facilitator, you will be offered ways to take ownership of your story, re-script moments where your empathy is narrow, and liberate yourself from shame, silencing, and guilt, especially helpful for people in the wake of abuse. “My dad was an alcoholic and was unpredictable. As a grownup, I would still tiptoe around people. I would constantly try to see myself through other people's eyes—how they saw me, what they thought about me, you know—so I could adapt and play it safe. Writing in first person gave me back my own perspective; it was hard at first. I had to keep asking, how does Kyle feel? What does Kyle think? I then had to affirm that, not question it or bully it. Over time, I came to appreciate having my perspective back. Our perspective is our reality. Writing gave me my reality back from my dysfunctional dad, who had held it for years." - Kyle (53)  6. Healing Trauma For those who have experienced trauma, therapeutic writing can be a valuable tool for reprocessing and recovery. Writing about traumatic experiences can help you make sense of your emotions, reduce feelings of isolation, and promote healing. When working with a facilitator like me, you can also include EMDR/hypnotherapy in your sessions. “I learned how to freeze scenes and shrink feelings. Memories that bothered me for years were turned on their heads. I could no longer feel the same way about them." - Kate (28)  7. Goal Setting and Personal Growth Writing can help you set goals and track your progress. By articulating aspirations and reflecting on your achievements, you can foster a sense of purpose and motivation. If you work with a facilitator, you can also benefit from having accountability along the way . Why not try therapeutic writing for yourself? A simple method is to start with either morning pages or night pages. Ready to go even deeper? Book a session or click subscribe to hear about the upcoming course and writing workshops. Happy writing,  Alexandra References (No date) Forming a story: The health benefits of narrative, Pennebaker...  Available at: https://onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1097-4679(199910)55:10<1243::AID-JCLP6>3.0.CO;2-N    James W. Pennebaker et al. (2002), Putting stress into words: Health, linguistic, and therapeutic implications , Behaviour Research and Therapy . Available at: https://www.sciencedirect.com/science/article/abs/pii/0005796793901054    Stapleton, C.M., Zhang, H., and Berman, J.S. (2021), The event-specific benefits of writing about a difficult life experience , Europe’s Journal of Psychology . Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7957853/ Pavlacic, J. M., Buchanan, E. M., Maxwell, N. P., Hopke, T. G., & Schulenberg, S. E. (2019). A Meta-Analysis of Expressive Writing on Posttraumatic Stress, Posttraumatic Growth, and Quality of Life. Review of General Psychology, 23(2), 230-250. https://doi.org/10.1177/1089268019831645

How to utilise writing in the morning to improve your well-being. Morning journal pages with a pencil and sunrise If you are anything like me, mornings can be a struggle. You are either pressing snooze or rushing around; probably both, come to think of it. The last thing you want to fit into your already hectic schedule is writing. Let alone therapeutic writing! You promise you’ll pen a few lines on the tube after the school run, when you’re home from work, or all three, come to think of it. Let’s face it, your writing is probably the last thing on your mind when the alarm screams, “Get up!” But what if I told you writing in the morning has some pretty nice mental health benefits? Morning words can clear your mind and set up your day for greater clarity, mental well-being, and positivity (Ok, I can hear some of you yawning at the thought, but seriously, hear me out). Morning writing can be a powerful tool for enhancing mental health and well-being. I often encourage clients to practice first, even before getting out of bed, as it offers several benefits that foster a positive mindset. If you often endure a low mood, it can help to find words beneath the blankets before rising. How? Well, read on… 1. Increased purpose. Feeling we have a purpose in life, no matter how small, improves mental well-being. In a 2020 meta-analysis, “Purpose in Life and Its Relationship to Mental Health,” Marcia E.L.C. Brown and colleagues found a positive correlation between purpose and lower depression, stress, and anxiety. Giving yourself the purposeful task of daily self-improvement could lead to greater overall life satisfaction. 2. Enhanced problem-solving. Embarking on writing before anything else deepens creativity. Zhang, Wang, and others found in their 2021 meta-analysis “The Relationship between Creativity and Problem-Solving” that the benefits of problem-solving were applicable across diverse fields, leading to better cognitive flexibility and enhanced divergent thinking, proving creativity is not just for artists but also benefits business leaders, law enforcement, politicians, and those in static roles or unemployed. 3. Sense of accomplishment. In the 2007 study, “Goal Setting, Achievement, and Self-Esteem,” Grant and Cavanagh highlighted the importance of goal achievement in fostering positive self-image and motivation. Want to feel better about yourself? Complete a small goal each day, something difficult enough for you to risk failing, and the achievement will help you build a more robust self-image. Moreover, morning writing can enhance emotional intelligence. By documenting feelings and thoughts, you can better understand your emotional responses, which can lead to improved relationships and social interactions. Want to give Morning Words a go? Here’s how. 1. Set yourself up for success. The night before, leave a pad of paper and a pen by the bed within easy reach. 2. Don’t open your mobile. Write on paper. If you open your phone 9 times out of 10, you’ll be on social media, checking your email, and despairing over the news before you know it. 3. Get in the habit. Setting the alarm twenty minutes earlier than normal may sound like hell, I know, but you will get used to it. Remember, twenty minutes earlier still means you can press snooze for at least five minutes. 4. Be quick. Write fast. Be fierce. Don’t edit. 5. Use pre-prepped prompts. Have a writing prompt already written down for you to explore on waking. Morning Word prompts to get you started. Choose one prompt for each morning over the next week. Write them in your journal or diary so that you are ready for when the alarm goes off! - What would need to happen today to make it great (don’t say more sleep), and describe how that would feel? - If you could take one personality trait into the day, what would it be and why? Who in your life personifies this trait? - Describe the dream you had last night, if you had one. - Who do you hope to see today, and why? How will that feel? - What is one thing you want to get out of today? How will you feel about yourself afterwards? - What are you feeling right now? (apart from tired) - How do I want to feel by the end of the day? - What is something new you want to try today? - What is the most implausible yet brilliant thing that could happen today? How would you feel if it happened? - What magic power would you like to take into the day ahead? Why? How would it change everything… - If there were a monster under the bed, what would it look like? (Okay, maybe this is not therapeutic and just silly, but who cares?) As you can see, writing on one of these prompts takes only a few minutes, yet it can have a significant and lasting impact on your mental health . Establishing a morning writing routine cultivates discipline and builds self-assurance and esteem. We start to believe in ourselves a little more each day, so why not give it a shot? Happy writing! Alexandra