Saturday January 18, 2025 | SM Journaling Prompts | Part 2 | I found more SM Journaling Prompts but they are about $5.00

Exploring Emotions:

• What emotions do you experience when you are asked to speak in front of others?

I want to say defeated but that is not it.  See?  I have a problem with feeling emotions.  If someone can say an example then the rest will come to me.

• How do you feel when you successfully speak in a challenging situation?

Very successfully driven if those are the words I am looking for. Or very successful!  

• Do you ever feel judged or criticized for not speaking?

YES!  I feel very judged!  And defeated? If that is the word I am looking for.  

Self-Compassion:

• Write a letter to yourself acknowledging the challenges you face with selective mutism.

I am facing the challenges of speaking when people walk up when I am in a store. Now. If I had a reborn in my arms and if no one rescues me like they have done. Then I could talk about the reborn I am holding.  Maybe?

• What are your strengths and coping mechanisms that help you manage your anxiety?

My problem is that I share too much of what I want to say and that gives me anxiety about speaking to people.  

• How can you be kind and supportive to yourself when you experience difficulties speaking?

If anyone or even everyone can give me an example of what or even how I can do to be kind and supportive to myself then I can think of the rest.  

Coping Mechanisms:

• What are some relaxation techniques that help you feel calmer before speaking in a challenging situation?

That 4, 6, and 7 meditation works.  Breath in for a count of four. Hold for a count of 6. and Breath out for a count of 7.

• Practice writing down what you want to say before speaking in a social setting.

Great! I love it!  Because sometimes the anxiety makes me mess up the words.  

• Describe a scenario where you feel comfortable speaking, what aspects of the situation make it easier?

I can't not give eye contact.  How about just sometimes.  

Gradual Exposure:

• List a few small steps you can take to gradually expose yourself to speaking in more challenging situations.

• How can you build up to speaking in a larger group setting?

• What would be a comfortable first step to practice speaking with someone new?

Positive Affirmations:

• Write down a few positive affirmations that you can repeat to yourself when feeling anxious about speaking.
• How can you reframe negative thoughts about your ability to communicate?