Your Child's Expressive Journal
The following is an example of an expressive journal for your child. These can be 8.5 x 11 papers that are staples together, or you can purchase these online in different colors and covers depending on your child's age. But remember, as discussed in the disclaimer below, it is always recommended to have a child who has experienced trauma to visit a therapist. These can be online and very helpful to make sure your child is coping in a healthy way. Early intervention is always key to your child's mental health and wellness. Then continuing with the expressive journal.
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My Feelings Journal for Daddy (or whoever their loved-one is)Remind your child that this journal belongs to them. They can color or decorate the cover; however, they choose. It is theirs to express how they feel each day, but also a place so they can write to their Daddy (or other loved-one). This will be a gift they give to their loved-one, once they return. Depending on your child's age, some might need more guidance that older children. But provide them with these basic instructions.
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Example
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Left-Side Right-Side ExampleThis illustrates an example of how the pages of the journal are used. Whereas the pages on each side are as follows:
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Ways to Introduce the Journaling Activity to Your Child
Introduction Tips for the Parent
- Use a calm, warm tone.
- Emphasize that there are no "wrong" feelings and that expressing emotions is brave.
- Help encourage them to speak or write honestly about their feelings.
- Reassure them that all emotions are normal and okay.
- Make it feel like a fun, loving activity rather than a chore.
- Offer to do the activity alongside them or help them get started, or help facilitate and express their feelings or thoughts and confirm things will be ok, etc.
- Use their responses to comfort or discuss feelings later, if needed.
Approaches to Introduce the Activity to Your Child
The following provides three different examples and a script for you to use for each child by ages. This can be helpful as younger children need a little more guidance where older children might only need a few instructions. Each of the following includes how to talk with each child and some examples.
The following provides three different examples and a script for you to use for each child by ages. This can be helpful as younger children need a little more guidance where older children might only need a few instructions. Each of the following includes how to talk with each child and some examples.
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For Ages 5-6Dear My Little One,
Your daddy wants you to know that he would love for you to draw pictures or write stories in this journal. It is a special surprise you are making just for him, so he can see how much you’re thinking of him. When he comes home, he will be so happy to see all your drawings and words. This journal is a safe place where your feelings can live, and your daddy will love reading what you have made for him. This journal is a special place where you can tell your feelings each day. You can draw pictures or write words about what you are feeling, like happy, sad, worried, or even excited! On the left side, you can draw or write what is in your mind and heart, like how you feel. On the right side, you can send a message or picture to your daddy to tell him how much you love him or anything you want him to know, such as what you did today or anything you like. Talking about your feelings helps you feel calmer and happier. But mostly, it is like sending a little hug or gift in a letter to your dad, even if he cannot read it right now. Remember, it is okay to feel all kinds of things, and this journal helps you share those feelings safely. Your daddy will be happy to read it. Using your journal every day can help you feel strong and happy inside, just like a superhero! And remember, you are very loved, and we are here to help you every step of the way. The following is an example for this age, keeping it simple. When explaining to your child what to write and draw on the left and right sides. Reminding the child that this is theirs to write down how they feel on the left side, then a note to the Daddy on the right side.
LEFT SIDE -How the child feels "Today I feel... because..."
RIGHT SIDE - For their Daddy Letter to Daddy:
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For Ages 8-10Dear My Little Sweetheart,
Your daddy would like you to write or draw in this journal as a special surprise for when he comes home. It is a way to show him what you are thinking and feeling. When he sees your messages and drawings, he will be so happy and proud. This journal is your own special place to share your thoughts, and your daddy will cherish the surprise you are creating for him. This journal is a special place just for you. Each day, you can write or draw how you are feeling, whether it is happy, sad, worried, or anything else It is a special thing to give your daddy. On the left side, you can share your thoughts or make pictures of what is in your mind. On the right side, you can write a message or draw for your dad, telling him how much you miss him or anything you want him to know. Talking about your feelings helps you feel calmer and helps your brain understand what is going on inside. It is like sending a letter or a picture to your dad, so he knows how you are feeling, even if he cannot be with you right now. Doing this every day can make you feel stronger and help your heart feel a little lighter. Talking about your feelings can help you feel happier. But it is also like sending a little hug or gift in a letter to your dad, even if he cannot read it right now. And always remember, you are loved very much. We are here for you, and this journal is a safe space just for you. The following is another age-appropriate example for when you are explaining to your child what to write and draw on the left and right sides. Reminding the child that this is theirs to write down how they feel on the left side, then a note to the Daddy on the right side.
LEFT SIDE -How the child feels "Today I feel... because..."
RIGHT SIDE - For their Daddy Letter to Daddy:
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For Ages 11 and OlderDear My Beautiful Child,
Your dad is thinking of you often, and he wants you to know that he would love for you to use this journal to share your thoughts and feelings as a special surprise for when he returns. It is a meaningful way to stay connected and let him know how much you are thinking of him. When he reads what you have written, he will be eager to see your messages and drawings. This journal is a safe space for you to express yourself, and your dad will treasure the surprise you are creating for him. This journal is a special space designed for you. Each day, you can write about your feelings, what is making you happy, sad, anxious, or anything else you are experiencing. On the left page, you might write or draw what is on your mind, like how you are feeling. On the right, you can compose messages or pictures to your dad, sharing your thoughts or expressing your love, or simply if it is a little message to say, hello daddy, I miss you, or I love you. Expressing your feelings helps you process what is happening and can reduce feelings of stress or anxiety. It is like sending a heartfelt letter or a drawing to your dad, helping you stay connected during this difficult time. Talking about your feelings helps you feel calmer and happier. But mostly, it is like sending a little hug or gift in a letter to your dad, even if he cannot read it right now. Using this journal daily can support your emotional well-being and help your brain grow stronger and healthier. Remember, you are not alone, and it is okay to have all kinds of feelings. We are here to support you every step of the way. LEFT SIDE -How the child feels
"Today I am feeling like... because..."
RIGHT SIDE - For their Daddy Letter to Daddy:
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Feelings Thermometer
The Feelings Thermometer is a visual tool that helps children identify and express how they are feeling. It uses a thermometer scale from calm to very upset, allowing children to recognize and communicate their emotions more easily.
Disclaimer and When and How to Seek Professional Help
While expressive journaling is a helpful tool for children and teens to process emotions, it is not a substitute for professional mental health care. If your child exhibits signs such as persistent sadness, anxiety, excessive worry, withdrawal from activities, difficulty sleeping, changes in appetite, or behavioral changes, it's important to seek guidance from a qualified mental health professional.
Trust your instincts—if you notice ongoing emotional distress or if your child's symptoms interfere with daily functioning, please consult a healthcare provider. Early intervention can support your child's well-being and provide tailored strategies for their needs. Remember, seeking professional help is a proactive and caring step toward supporting your child's mental health.
Trust your instincts—if you notice ongoing emotional distress or if your child's symptoms interfere with daily functioning, please consult a healthcare provider. Early intervention can support your child's well-being and provide tailored strategies for their needs. Remember, seeking professional help is a proactive and caring step toward supporting your child's mental health.
In the United States:
Globally:
- Call “988” Crisis Lifeline
- National Alliance on Mental Illness (NAMI) [nami.org], call 800-950-6264, or Text NAMI to 62640
Globally:
