Thursday January 23, 2025 | Journal prompts for healing selective mutism

Journaling prompts for healing selective mutism could include: describing situations where speaking is difficult, exploring the emotions tied to silence, identifying triggers, practicing self-compassion, visualizing positive speaking experiences, writing letters to your "speaking self," and reflecting on small progress made towards communication; always remember to approach these prompts with gentle self-awareness and focus on what feels safe to share. 

General prompts:

1. What does silence feel like to you?

Silence feels like to me isolation and loneliness.  

2. Describe a recent situation where you felt unable to speak, and what emotions were present?

angry because I wanted to speak but physically couldn't.

3. What are your biggest fears about speaking in certain situations?

People judging me, laughing at what I say.  Just like what other kids did to me back in the 80's.  

4. How do you feel when others try to encourage you to talk when you're not ready?

I like it when they encourage me to talk as long as they are nice to me.  What is that word called?  (help me out here) 

5. Write a letter to your "speaking self," offering support and encouragement.

Help me to get started.

Exploring triggers:

1. What are the most common situations or people that make it hard to speak?  People who talk fast.  People who are not patient.  People who don't give me a chance. People who just chime in 3 seconds before I do.  At least give me  10 minutes warm up time.  

2. What physical sensations do you experience when you feel your voice "getting stuck"?    Sweaty hands and feet.  Yeah, I think that is my final answer?

3. How do your thoughts change when you're in a situation where you need to speak?  

?

4. Are there any specific environments that make your silence more pronounced?

Help? 

Positive visualization:

1. Imagine a scenario where you feel comfortable speaking openly. Describe it in detail, including how you feel and what you see.

I did this one million times before when I was imaging speaking with people that I struggle to speak with.  I just imagine me talking freely and speaking my mind with out ever getting whooped.  Back in the 80's I think they would do that thing when us kids would be talking and we would say something disruptive or not very pleasant.  I saw my sister Karin getting popped in the mouth every time.  You know, that is probably what made me stop talking gradually to everyone.  I had so much anxiety about speaking that I just.... (help me out here) I can't think of the words to say here.  

2. Visualize yourself successfully communicating with someone you find challenging to talk to.

I do that all the time. I do that so much that when I'm actually visualizing communicating to my sister and aunt, I don't hear what is actually being said by Jason or my mom.  Jason gets mad when he has to repeat things to me. I don't see my mom getting mad at anything when I ask what she said.  Now my dad is another story.  I don't think that my dad really understands much about selective mutism or auditory processing.  

3. Write about a small accomplishment related to communication, no matter how minor it may seem.

Help?

Self-compassion:

1. What would you say to a friend who is struggling with selective mutism?

Calm, take slow deep breaths and try again.

2. How can you offer yourself the same level of kindness and understanding?

Help?

3. Write a list of affirmations that remind you of your strength and resilience.

I believe in myself.

I am confident.

I release fear and welcome peace.

Reflecting on progress:

1. What small steps have you taken recently to move towards more communication?

baby steps.

2. Celebrate even the smallest victories related to speaking, even if they seem insignificant.

?

3. What strategies have been helpful in managing your selective mutism?

Coping skills that I have learned.