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Let the Hurt Loosen

Change how an old hurt affects you now, and keep what helps.

Grab your journal and a pen. Write by hand with guided prompts, one session at a time.

Open my journey

One session a day, or take it at your own pace. Your progress stays saved if you take a break.

About this journey

When an old disappointment, hurtful remark or broken promise still comes to mind, pick one that stings a little and look at how it affects you now. You'll try small ways to respond when it comes up and finish with a plan based on what helped. You don't have to excuse anyone, forgive them, contact them or tell the whole story. Try one session a day, or take more time between sessions. You can pause, pick up where you left off or choose another Journey.

What you'll build along the way

  • What happened, separated from what you came to believe about yourself because of it.
  • A few things you can do when the hurt comes up, based on what you've tried.
  • A plan for looking after yourself that doesn't depend on anyone else.

Your path through the journey

  1. 1

    Start With Something Manageable

    Pick an old hurt you feel okay writing about and notice how it still shows up.

  2. 2

    What Happened, What It Meant

    Separate what happened from what you came to believe, and rewrite that belief so it's fair to you.

  3. 3

    What Would Help Now?

    Choose one thing you need now and a small way to respond to it.

  4. 4

    What's Mine to Decide?

    Separate your responsibility and choices from another person's actions.

  5. 5

    The Ending I Wanted

    Name what you wish had happened and choose something you can do without waiting for it.

  6. 6

    Protect Time for Your Life

    Choose a small limit on something you do and try the activity it makes time for.

  7. 7

    Keep What Helps

    Build a short plan from what you've tried and decide whether to continue, pause, or change focus.

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