March Journal Prompts

 March is focused on Self-harm reduction, but I couldn’t find anything to help with prompts. So, I found some random prompts that are lighter and are to help bring out the positive aspects that help you face life. Happy Journaling!!

      1.      What are three goals you want to achieve in March?

      2.      Write about an obstacle you faced last month, how did you overcome it.

      3.      Write about a person who inspired you when you were younger.

      4.      Write 10 things you are grateful for.

      5.      Write about something you are looking forward to this month.

      6.      Who is your biggest support, and why?

      7.      Describe your ideal day with your loved ones.

      8.      Are you feeling anxious about anything right now?

      9.      What are your three favorite foods?

     10. When do you feel most relaxed?

     11. What is something wonderful that’s happened to you?

     12. What red things do you like?

     13. Describe the schools you went too.

     14. What worries you the most?

     15. How do you take care of yourself when you are stressed out?

     16. Your favorite music at the moment.

     17. What do you consider to be your culture?

     18. How do you deal with anger?

     19. How do you start your day?

     20. What inspires you?

     21. Have you ever failed at something?

     22. Who is your role model?

     23. The most important lesson you’ve ever learned

     24. What’s your personal creed?

     25. Do you have any regrets?

Domestic Violence and The Effect on Mental Health

 

by Brian Warriner

Domestic violence, also known as intimate partner violence, is defined as the abuse of your boyfriend, girlfriend, spouse, or someone you are in an intimate relationship with. This can also be with someone you share a house or an apartment with. Abuse is not just limited to physical, but it also includes emotional, mental, spiritual, financial, and various other ways. No matter the form of the abuse, it still leaves a lasting effect. Domestic violence can also happen to children.

Now, when people hear domestic violence, they think of men abusing their wives. However, they overlook that domestic violence can be wives abusing their husbands, or girlfriends abusing their boyfriends or their girlfriends. Domestic violence is not limited to straight couples and men against women. It can hit everyone, whether you are in a same-sex relationship, with someone who is non-binary or gender nonconforming. You rarely hear about domestic violence against men. According to the statistics, 1 in 5 men have experienced domestic violence. 36% of men experience some form of domestic violence, 85% experienced domestic violence felt lonely and isolated, while 1 in 4 endured severe physical violence (Legal Guide, 2026).

I am reminded by personal stories of loved ones who experienced domestic violence. However, I will not share those for private reasons. However, I recall an episode of Designing Women in which Charlene’s cousin moved to Atlanta. She agreed to teach the girls to dance for a talent show where they would sing a song by the Supremes. After rehearsal, her cousin’s husband came home. After the girls left, Charlene entered the house to hear about the abuse her cousin had endured. It was beyond verbal but physical abuse. She talked to her cousin about leaving her husband, and she will help them. To meet her at the talent show. She showed up while the girls were on the stage performing their number (Turner, 1989).

Another story: I remember from the show Roseanne when Jackie’s boyfriend, Fischer, hit her. Jackie showed up at Roseanne’s house while in the bathroom, and Darlene walked in on Jackie. Who saw the bruises on her back, she told Roseanne. Jackie reluctantly told her what happened. The ex-boyfriend pressed assault charges against Dan, and he was sent to jail. The next day, Jackie moved out of his apartment. That is when Roseanne finds out that it was not the first time. It ended with Jackie and Fischer breaking up (Weyman, 1993).

The physical issues that come with domestic violence are physical injuries, which can be caused by another person or self-inflicted due to domestic violence. As well as chronic health issues, reproductive health issues, substance abuse, sleep disturbances, and headache and migraines (Smith, 2023). Which can have lasting effects on your mental state. There are also mental disorders that can last, such as depression, anxiety, and PTSD (Smith, 2023). One may also deal with problems with trust and intimacy, self-injury, and suicidal thoughts, and one may even become isolated from society (Smith, 2023).

The darker side of domestic violence is that one may have difficulty forming relationships and friendships, loss of agency, childhood social development, community ostracism, employment, and professional difficulties. Domestic violence can cause them to call out frequently or miss appointments because of the bruises and the depression that accompany domestic violence (Pederson, 2024). It is because of this that not many employers will understand your situation. They may use it as a reason to fire someone. All this can lead to further issues that can come from being in a domestic violence situation.

This blog post will be part of a series of posts. It focuses on domestic violence or intimate partner violence. We will highlight domestic violence in same-sex relationships, and dive deeper into ways to combat domestic violence and how to seek help if you are in that kind of situation.  If you are or someone you know who is dealing with domestic violence situation, please report the situation to the local law enforcement, once and for the last time. Do not let others dictate to you or believe that their thoughts will change. Because remember, a tiger will never change their stripes.

References

Legal Guides. (2026, February 26). One in Five Men in the US Suffer from Domestic Abuse Each Year. Legal Guides. https://legalguides.net/one-in-five-men-in-the-us-suffer-from-domestic-abuse-each-year/

Trainer, D. (1989, October 30). Designing Women (Season 4 Episode 6) [Review of Designing Women]. CBS.

Weyman, A. (1993, January 12). Roseanne (Season 5 Episode 14) [Television Show Roseanne]. ABC.

 Smith, S. (2023, August 6). 7 Adverse Effects of Domestic Violence on Mental Health Marriage Advice - Expert Marriage Tips & Advice. https://www.marriage.com/advice/domestic-violence-and-abuse/effects-of-domestic-violence-on-mental-health/

Pedersen, T. (2024 March 26). The Effects of Domestic Violence. Psych Central. https://psychcentral.com/health/understanding-the-effects-of-domestic-violence#mental-health-impacts

CDC. (2024, May 16). About Intimate Partner Violence. Intimate Partner Violence Prevention. https://www.cdc.gov/intimate-partner-violence/about/index.html

Office on Women's Health. (2024, December 6). Effects of domestic violence on children. Www.womenshealth.gov. https://womenshealth.gov/relationships-and-safety/domestic-violence/effects-domestic-violence-children

PTSD and Law Enforcement

 by Brian Warriner

            PTSD or Post Traumatic Stress Disorder is often associated with the military. The combat veterans have been in many battle areas. However, I want to raise awareness among law enforcement. Especially with many putting their lives on the line to protect the community. Not those who are “dirty” cops who betray the community they were sworn to protect. Hell, the good cops deal with them because of the dirty ones, and the reputation of law enforcement throughout the country in these dark times. Not all cops are the same, but the trauma they experience in responding to calls is. Answering the call of a domestic dispute can turn into a shoot-out, or a traffic stop can turn deadly. Alternatively, maybe you are a rookie showing up to the first call of your career, and it is a multi-car accident with victims' bodies mangled. The sight of blood, open wounds, and it all is hitting you at once can leave a lasting impact. It is something that you will never forget. You have to jump in and do your job.

            Given the constant under-fire, the news stories we hear, and the public's views of law enforcement, things are not good. Because the “dirty” cops who go on power trips and racially profile, and believe the public does not know their rights. The political climate also does not help matters any, when you have police officers cooperating with ICE. The public has lost confidence in the police and various law enforcement agencies. There have been numerous cops murdered due to the public's view. Whether they are on duty or off, the trauma that they experience is traumatic to say the least.  Back in December, a Delaware cop was shot and killed at the DMV. Sometime ago in Philadelphia, a cop was delivering a warrant and was shot and killed. This led to a standoff between the police and the shooter.

            These experiences in being a cop can be traumatic experiences, when your friend, partner, brother, or sister in arms is shot and killed on the job or not. You may experience PTSD. With my nephew being a police officer, or cop, I am on high alert and worried. However, he is a fighter and has a lot to live for, and I am very proud of the man he has become. However, knowing what the police go through makes the protective uncle in me come out. I would fight a bear if it attacked any of my nieces or nephews. This is why I am writing this entry, because mental health disorders do not discriminate; they are equal opportunity employers.

What is PTSD?

            PTSD, or Post-Traumatic Stress Disorder, is defined by the DSM-5 as the development of characteristics or symptoms after experiencing one or more traumatic events (American Psychiatric Association, 2024). These events can be anything that causes trauma, such as sexual assault, war events, and even natural disasters. For law enforcement, this can be their first accident, responding to the numerous murders and the various calls that they have to respond to. Imagine being a police officer, and you respond to a call where a woman was beaten, raped, stabbed, and left for dead in a vacant lot. When you see the victim, you see her as someone’s child, someone’s daughter. Afterwards, you go home to your children and hug them. Events like this can be traumatic for a person. I have found it something that, as a homicide detective, you have experienced numerous murder investigations. It is difficult to experience while keeping your mind from going to the dark places this kind of trauma can cause.

            Post Traumatic Stress Disorder varies from person to person, with fear-based re-experiencing, emotional, and behavioral symptoms predominating. For others, it may be arousal and reactive-externalizing symptoms are prominent. While others may show signs of dissociation, some can experience a combination of symptoms. The DSM-5, which is the Diagnostic and Statistical Manual of Mental Disorders, was published by the American Psychiatric Association. Therapists, psychologists, and psychiatrists use this manual to diagnose patients.

Statistics

            According to firstresponderswellness.com, 61% of police officers are screened positive for PTSD. The statistics of law enforcement having PTSD vary. However, nationwide, the rates of PTSD range from 7%-35%, which means approximately 19 % of officers may have PTSD. Where 35% of officers meet the criteria of PTSD, 38 % have experienced a significant impact of trauma.

            Unfortunately, some law enforcement agencies are teaming up with ICE and federal agents to commit illegal kidnappings and murders of people. Law enforcement is taking a hit. Moreover, the number of those who are suffering or living with PTSD is going up.

Symptoms and Signs

            There is a set of signs and symptoms that define PTSD. For law enforcement, the frequent exposure to traumatic events that involve children, accidents, natural disasters, and violent crimes is a concern. The lack of mental health treatment and support, and organizational stress, such as long shifts, disruptions to sleep and personal lives, and public scrutiny. All of these, mounted together over a long period of time, can cause a person to develop PTSD (Patel, 2025).

            The problem with the lack of mental health support is that it can affect officers' lives. It can lead to addictions, depression, anxiety, suicidal thoughts, affect workplace performance, and issues in the community (Patel, 2025). It can make an officer unprofessional on the job and when dealing with the public, which can spill over and cause more issues than they intended.

Treatment

            Researchers have found evidence that Cognitive Behavior Therapy and/ or Eye Movement Desensitization and Reprocessing have been beneficial to the treatment of PTSD (Hasan, 2024). Eye Movement Desensitization and Reprocessing is a treatment that is backed by evidence that helps the client process their traumatic memories. It is achieved by engaging both sides of the brain through bilateral stimulation, such as tapping and sound (Positive Change Psychological Services, 2025).

             Cognitive Behavioral Therapy, which focuses on changing negative thought patterns, behaviors, and beliefs once they have been identified. CBT is an evidence-based approach to treating PTSD (Team, 2024). Through the process, the client learns to identify triggers that influence their thoughts, behaviors, and beliefs. CBT has been known to treat anxiety, depression, and various other mental health disorders (Positive Changes Psychological Services, 2025).

            However, when combined with journaling, you can write out your thoughts, ideas, and behaviors and identify them through writing. Because I believe speaking to them does not cement them into your reality. When you journal them down, you cannot escape them. They are right in front of you in writing and clear as can be.  

            In conclusion, it is possible to have PTSD, and it becomes a managed disorder. I ask those in law enforcement to seek help if they feel they are dealing with PTSD to get some help. If your department does not have the resources, other agencies can help you. Ask around, ask your union, and even go to organizations that offer mental health services. Thank you for protecting our communities.

 

 

 

 

 

References

American Psychiatric Association. (2024). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). American Psychiatric Association.

 

‌Team, N. editorial. (2024, August 22). PTSD in Police Officers: Comprehensive Guide to Treatment, Recovery, and Support. NeuroLaunch.com. https://neurolaunch.com/ptsd-treatment-for-police-officers/

 

Hazan, J. (2024, December 19). EMDR Therapy vs. Cognitive Behavioral Therapy: Which is Right for You? Modern Therapy Group. https://moderntherapygroup.com/emdr-therapy-vs-cognitive-behavioral-therapy/

 

‌Positive Changes Psychological Services (2025, July 30). Positive Change Psychological Services. Positive Change Psychological Services. https://www.positivechangepsychological.com/articles/combining-emdr-therapy-with-cognitive-behavioral-therapy-cbt-what-you-should-know

 

‌Patel, D. S. (2025, December 22). How Many Active Law Enforcement Officers Suffer From PTSD? - Advance Study. Advance Study. https://advancestudy.org/how-many-active-law-enforcement-officers-suffer-from-ptsd/

The Black Pioneers of Mental Health

 by Brian Warriner

            For centuries, the whole of society has benefited from the inventions of African Americans. It is because of these inventions that we have potato chips, peanuts, the three-color traffic light, and a home security system, just a few of the hundreds of inventions. Since then, life has improved because of these inventions. In psychology, we have some of the pioneers who have propelled mental health to the next level. In many black and brown communities, psychology, therapy, and mental health are words that are synonymous with the Black/ African American Community.

            The pioneers featured in this post are just a small number of the many who have left their mark, developing and advancing psychology and mental health for all, especially the black and brown communities. It is because of people like Inez Beverly Prosser, the first Black woman to receive a PhD in Psychology; Solomon Carter Fuller, the first Black Psychiatrist; (Anon, 2025) and Mamie Phipps Clark, who developed the Self-Conscious Theory of Black children (Healthy Mind Therapy, 2025). Many others have paved the way, developing theories that are still taught, researched, and used to this day.

            It is because of these amazing folks who paved the way for psychology to grow, and their contributions lay the groundwork for research and breakthroughs in treatment for mental health disorders. It is because of their work. I am in my third year of schooling, on the verge of completing my bachelor’s degree in psychology, and I am thankful for these people and those who will be featured in future posts. I hope you will look up these amazing pioneers of mental health.

References

Anon. (2025, January 8). Black Pioneers In Mental Health| Mental Health America

            https://mhanational.org/resources/black-pioneers-in-the-mental-health/

Healthy Mind Therapy. (2025 February 4). 10 Black Pioneers in the Mental Health Field.

Healthy Mind Therapy. https://healthymindtherapy.blog/2025/02/04/10-black-pioneers-in-the-mental-health-field/

Anon. (2022, February 1). 10 Black Pioneers in Mental Health You Should Know.

IDON’TMIND. https://idontmind.com/journal/10-black-pioneers-in-mental-health-you-should-know

Scott, A. (2022, February). Ten Black Leaders in Psychology and Mental Health You Need to Know. Active Minds. https://activeminds.org/blog/ten-black-leaders-in-psychology-and-mental-health-you-need-to-know/

Cuddling as Part of the Mental Health Treatment

 by Brian Warriner

            Cuddle Therapy, I know what you are thinking, what is cuddling to do with mental health treatment?

            The truth is that cuddling can help with mental health disorders such as anxiety and depressive disorders. Science has shown that when you cuddle, hug, or snuggle with someone, it kills depression and anxiety. The science of touch is indeed a real thing. You are feeling down in the dumps, and you go home to hug someone like a parent or a spouse. When you hug for 20 seconds, you experience improved mood. This is due to the release of feel-good hormones. During a hug, within 20 seconds, touch decreases cortisol (a stress hormone) and activates the parasympathetic nervous system. The feel-good hormones oxytocin, dopamine, and serotonin are released Team, 2024).

            I do not care who you are; when you receive a hug, you feel better. There is science at work. The human body has a remarkable power to heal itself. It can do many great things if we do not get in the way of it. We get in the way by ingesting harmful substances, engaging in reckless behavior, and other activities that can damage the body. It can damage the body's ability to heal itself.

            The benefits of cuddle therapy, as it is called, may include improved sleep, alleviation of loneliness, reduction of symptoms of anxiety and depression, enhanced mood, increased self-esteem, lowered blood pressure, support for heart health, boosted immune function, and natural pain relief (Team, 2024). Something so small can have a huge impact on your life and health. Truth be told, I noticed this even as a massage therapist; touch is powerful. When you are stressed and have someone touch you, whether it is through massage or cuddle therapy, you feel better. I have said this many times: touch is essential to our human experience. Notice that when you were a child, you needed to be held by your parents; as an adult, your husband massages your back or feet. As you begin to feel better, being touched with loving intention is powerful. It lifts your spirit.

            I love how doctors prescribe cuddle therapy for those with anxiety and depression, to help those with social anxiety as well (Power of Positivity, 2025). I found that one can become a cuddle therapist. I learned this when I was a massage therapist and was looking at other modalities to explore. I saw that it would have been a great fit, especially within the LGBTQIA+ community, as it offers a nonjudgmental space to experience touch. This form of touch was platonic and nonsexual. It can boost those who are lonely or alone in this world. I learned as much as I could, but I could not afford the offered training program. However, it was something that has not left my mind.

            Notably, cuddle therapy is a form of touch therapy. If you are not comfortable with a stranger cuddling you, you can hold hands, touch knees, sit back-to-back, or lie next to each other, just touching hands. There are various degrees of touch. They still have the same effect on your mental health and physical health. The cornerstone of cuddle therapy or touch therapy is communication and consent. You have the right to change your mind at any time (Baxter, 2025). The process of a cuddle session begins with communication to schedule the session. Then, you meet face-to-face with your cuddler, who discusses with you everything involved in your session, including setting up the environment. This can be whether at your place, in public, or in the office. As you engage in touch during the session, if you feel uncomfortable, speak up (Baxter, 2025). The practitioner should be well-trained and, if possible, certified. It depends on the state in which you reside. They also must carry liability insurance. It must be stated that when you engage in cuddle/ touch therapy, biological things can happen and make you, the client, feel uncomfortable, and may cause issues. It might cause some confusion, which is why insurance is essential. Do not hesitate to request to see their credentials and insurance.

            Cuddle/touch therapy is something that you must experience to feel its energy. Even with hugs, they can boost your health and make you feel better. You may not engage in professional therapeutic touch, including cuddling with your partner, child, or anyone else who can provide the same effect. However, if you wish to explore the world of professional cuddle therapy, I recommend the website I found in my research during my massage career: www.cuddlist.com. They will help you discover a practitioner who is right for you and your experience.

 

 

 

 

 

 

 

 

 

 

References

Team, N. editorial. (2024, October). Cuddle Therapy: The Science and Benefits of

 

Professional Therapeutic Touch. NeuroLaunch.com. https://neurolaunch.com/cuddle-therapy/

‌Team, N. editorial. (2024, August 18). Cuddling Health Benefits: Stress Reduction

Moreover, Improved Well-being Through Snuggling. NeuroLaunch.com. https://neurolaunch.com/benefits-of-cuddling/

‌Power of Positivity. (2025, May 12). Doctors Explain 5 Benefits of Cuddling Every Day for Better Health. Power of Positivity: Positive Thinking & Attitude; Power of Positivity: Positive Thinking & Attitude. https://www.powerofpositivity.com/benefits-of-cuddling/

‌Baxter, T. (2025, May 30). The Power of Touch: How Cuddle Therapy Boosts Well-Being. Medium. https://medium.com/@TimothyBaxterMSLCPC/the-power-of-touch-how-cuddle-therapy-boosts-well-being-422030df36bd

Book Cuddle Therapy from a Professional Cuddler! - Cuddlist.com | Cuddlist. (n.d.).

Cuddlist.com. https://cuddlist.com/

 

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February Journal Prompts

 February Journal Prompts

by Brian Warriner

February is International Boost Your Self-Esteem Month, in keeping with the month's theme. These journal prompts focus on self-love and boosting your self-esteem. When you love yourself, you can feel confident in who you are and have a better sense of self. In all honesty, this is something you have to work on and create for yourself. No one is going to come along and give you self-confidence and esteem to love yourself and be the best version of yourself. While you journal through this journey, you will discover and uncover that part of yourself that only you can do. Happy Journaling!

        1.      Write yourself a love letter

        2.      Describe yourself in 10 positive words

        3.      Write out 15 compliments you can give yourself 

        4.      What bad habits and mindsets do you need to quit?

        5.      What are five flaws that you need to accept, and how can you look at these flaws in a positive light?

        6.      What do you love about your body? (Focus on a different body part each time)

        7.      Write down something you were terrified to try but mastered now

        8.      Write down your favorite character trait

        9.      Write down the character traits that you want to work on

      10. Write down some of the fears you have overcome and how you overcame them

      11. How do you practice self-care?

      12. How do you show yourself love?

      13. What part of your life that you are happy with?

      14. What does my dream life look like?

      15. What makes you unique?

      16. What brings you peace?

      17. What does self-love mean to you?

      18. What do you see when you look in the mirror?

      19. How do you spend time alone?

      20. What aspects of yourself do you need to show more love?

      21. What makes you feel loved and cared for?

      22. What is in the way of your self-love?

      23. What do you wish you could do every day?

      24. Name ten things you can start doing to take better care of yourself

      25. On a scale of 1-10, my mental health is at a ____. I believe this is because

      26. On a scale of 1-10, my physical health is at a ___. I believe this is because

      27. Write a thank-you letter to your physical body

      28. If your body could talk, what could it say?

      29. Get rid of the idea that you are not good enough

      30. Write a list of the loving acts you have done for yourself