Improve Relationships Journaling Prompts (Emotional Intelligence Writing)

4 min readMar 29, 2022


Nonviolent Communication Journaling for Relationship Anxiety and Highly Sensitive People

> Access my Special Relationships Emotional Freedom Guided Audio

Hello Amandine here, today, let’s talk about relationships and writing…. Or rather about how your words and your notebook can help you manage these relationships that strain you, where you don’t feel understood (or not respected), despite all the work you do on yourself.

Personally, I am “obsessed” with the quality of my relationships!

This is for me an essential criteria for a good quality of life, and whether we like it or not, everything we do in life, all our projects are based on relationships and communication…. So, it’s worth figuring out how to get the best out of our relationships, right?!

The writing exercise that I share with you in this article is very effective, and you can use it for your romantic, friendly, professional and even family relationships.

I will guide you to better understand your relationships, to better express your emotions and your real needs (instead of getting angry or sacrificing yourself).

Watch the video : Improve your relationships through writing (relationship anxiety journaling)

Journaling exercise : Emotional Freedom and Nonviolent Communication in 9 steps

Ok, let’s start slowly…..

  1. Start by grounding your feet to the ground, opening your posture, connecting the top of your head to your imagination, inhaling at your own pace over 4 counts, and exhaling over 4 counts….
  2. Check how your body feels and relax it with your breath (it is important to feel safe in your body and in your breath before writing and releasing your emotions, because your body is where your emotions sit).
  3. Keep your energy high and calm, open your notebook and write :
  • In which relationship do you feel emotionally unstable right now?
  • Describe the situation in your own words, without judging yourself and without judging the other person, just describe the facts
  • And ask yourself the question: do you really believe in it? Are these facts real? Otherwise, rewrite the situation quietly…
  • When it feels real to you, write down how you feel about these facts: How do you feel about this relationship?

Very well, I will now guide you through different emotions to better understand their hidden meaning and messages, and better experience them….

4. First of all, do you feel angry?

  • Do you feel that your territory and your values ​​are not respected?
  • Do you think this relationship is not fair for you?
  • What is this anger?
  • How can you name it?
  • What can you do to reduce it?

5. Then, do you feel fear?

  • Are you avoiding something?
  • Do you feel like you’re in survival mode?
  • Do you feel in danger (even if it’s irrational?
  • Do you protect yourself to not to suffer?
  • Does it prevent you from being happy? Falling in love? Not finding your pleasure?
  • Perhaps this fear is telling you that you are not ready to take the next step?

6. What is this fear?

  • How can you name it?
  • What can you do to reduce it?
  • How can you see this fear differently, as an opportunity to evolve in your relationships?

7. Finally, do you feel sad in this relationship?

  • Do you feel a sense of loss? Or mourning?
  • Do you feel that this relationship pushes you to a change, a deep inner transformation?
  • Do you feel like being a phoenix, that something is dying and something else is rebirthing?
  • How to take advantage of this sadness to reinvent yourself from who you really are?
  • How can you reveal the real you through this relationship?
  • What should you finish and start?
  • What do you have to leave behind and bring to life in your relationships?

Now that you have written down your main emotions without judgment, practice expressing these emotions and your needs to the other person (instead of saying “you did this”, you said that “) :

8. Write in your notebook:

  • Here is what I feel….
  • And here is what I need….

And feel the difference between a conflict based on judgments and the same relationship based on feelings and unmet needs, it’s less guilt right?!

Great, and now for the final step in this process that I call Nonviolent Writing:

9. Ask your higher self, the most evolved part of you, increase your energy even more and write:

  • What can you do to get out of this situation?
  • What can you ask the other person to get out of this situation?
  • What are the creative solutions that give you the most inner peace?
  • What is your intuition telling you, what is your little inner voice whispering to you?
  • What awareness do you have now when you think about this relationship?
  • Who do you want to be in this relationship?
  • How can you love yourself more so that you don’t repeat this situation again?
  • How to boost your relationship without changing the other person ?
  • What added value do you want to bring to this relationship?

Congratulations for your courage ;)

Repeat this exercise until you feel like sharing these new insights and new creative solutions with the other person, and whenever you want to find joy and love in your relationships,

And don’t forget to share your experience and questions with me in the comments below, okay?

I wish you a beautiful immersion, in consciousness, in your emotions, your communications and your relationships, and I’ll tell you next week!

Amandine Mas — Coach in Emotional Freedom through Writing on

To go further in your emotional release:

> Watch the video “Emotional writing exercise” :

> Listen to the podcast “Write your emotions (to free yourself) 17 journaling steps” :




Writing Meditation Coach, it’s my pleasure to guide you to transform your anxiety in creativity (and purpose) with the combined power of Writing and Meditation.