Writing it Out

Writing it Out

Self-Awareness and Self-Help Through Journaling

“It’s for this, partly, that I write.  How can I know what I think unless I see what I write?  My writing is the submarine or spaceship which takes me to the unknown worlds within my head.  And the adventure is endless and inexhaustible.”

-Erica Jong

Take a journey to yourself!

Writing It Out helps readers use the vehicle of writing to find their true voice, access and express their feelings, tap their unconscious, and better understand their behaviors. Part One teaches the basics of journal-keeping, such as how, when and where to write; how to move past writer’s block; and ways to “read yourself,” or gain insight from what you’ve written.

Part Two offers three phases of writing exercises which include specific techniques such as letters, lists, behavior logs, point-of-view, and freewriting. Creative prompts like, “Things That Haunt Me,” “A Graph of Yourself,” and “Family Portrait,” provide the tools to get you started filling in the blank page.

Finally, guidelines for interpreting your writing for each directed exercise are offered for further self-exploration.

(Out of print; limited availability)

Read about Lisa’s creative and fun new series of guided journaling books for teens!

(Includes Tips for Parents and Professionals on using journaling at home and in therapy!)

Put Your Worries Here

Put Your Worries Here:  A Creative Journal for Teens with Anxiety

100 creative, engaging, and evidence-based activities help teens manage anxiety in the moment.  Teens release stress by writing and shredding anxious thoughts, “texting” their anxiety, writing it a Dear John letter, calming their breathing, writing by candlelight, creating collages, peace tattoos, positive affirmations, and more.

Put Your Feelings Here

Put Your Feelings Here:  A Creative DBT Journal for Teens with Intense Emotions

100 evidence-based activities help teens manage their emotions and learn coping skills while having fun.  Prompts include trying “brain yoga,” mindfulness, making confetti out of intense feelings, switching from OMG to LOL, breathing into peace, concocting emotional “soothies,” acting from Wise Mind, and writing overwhelming feelings on tissue and flushing them!

Professionals!  Earn CEUs for these two journaling courses and more by Lisa Schab:

Writing It Out: Journaling As An Adjunct to Therapy

2 continuing education units

This course teaches the benefits of journal writing as an aid to the therapeutic process. While most psychotherapy is conducted through traditional talk therapy, writing offers clients another vehicle for venting thoughts and feelings, practicing healthy self-nurturing, preventing overwhelm, and gaining information about their internal and external experiences of life. This course includes descriptions of the various uses of journaling as well as detail on seven journal-writing techniques.


  • List five principle ways to use journaling as a therapeutic tool
  • Identify the basic guidelines for using all types of journaling exercises
  • List the therapeutic benefits of the writing process
  • Identify seven specific journal-writing techniques
  • Identify ways to apply writing techniques to fit the needs of the client

Journaling II: Directed Exercises in Journaling

4 continuing education units

Journaling II offers 36 directed journal−writing exercises divided into three phases of use. It is designed for the practitioner who would like topic ideas for their clients in addition to traditional “freewriting.” It also offers interpretive questions coordinated with each exercise. (It is suggested, although not mandatory, that the practitioner has already completed course #20-13, “Writing It Out: Journaling as an Adjunct to Therapy,” which lays the foundation for understanding the benefits of journaling and how it can best be used with clients.)


  • Distinguish between freewriting and directed journaling exercises
  • Select six exercises that can be used with clients as tools for self-awareness and self-exploration
  • Describe a clinical situation for which a Phase 1, 2, and 3 exercise would be appropriate
  • List the three basic rules for keeping a behavior log
  • Identify five questions that can help clients learn more from what they have written
Praise for the workshop, “Writing It Out:  Self-Awareness and Self-Help Through Journaling” . . .

“Thank you for sharing your expertise for journaling.  I have never had two hours go by so quickly.  Your information and exercises were wonderful.  The audience and I thoroughly enjoyed ourselves.”

-Jane Connors-Geddes, adult program coordinator, Antioch Public Library District

Talk to Lisa about speaking to your school, group or organization on these journaling topics, or ask about revising any topic to best suit your needs:

For Professionals

  • Writing It Out: The Use of Journaling as an Adjunct to Therapy

For Adults

  • Writing It Out:  Self-Awareness and Self-Help Through Journaling

For Teens

  • Your Journal, Your Self:  How to Use Journaling to Find Yourself & Help Yourself – At Home, School, and In Relationships

For Children

  • Letting Out My Feelings:  A Writing & Drawing Journal That Helps!

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