1. Write down what's on your mind. Don't be critical of yourself—this isn't supposed to be perfect or grammatically accurate.
2. Still blank? Consider the following themes:
• Personal Growth, Spirituality
• Memories, Triggers, Mental Health
• Justice, Shame & Vulnerability
• Love & Relationships,Community
3. What comes up for you? Write down whatever is on your mind.
   Maybe put everything down and come back to it later. If writing is hard, try recording your words with your mobile device first.
4. When you have approximately 150 words or more, pause.
   Is there a daily meditation in there? A sentence or two you can pass along to someone else? Maybe it's wisdom, or encouragement or a mantra that helps you get through.
5. Now, send in your contribution. Be sure to include a title, a couple paragraphs and an intention statement. (Or keep the whole thing for yourself. Maybe tuck it away. Or throw it away!)

This is called "writing to heal" or expressive writing. Many studies have shown that just a few minutes of this type of writing a day can help us process our trauma and find strength where we thought there was none. We become the narrators of our own story.

When we share what we write, we begin to find our voice again. We take back what is ours. And our words give strength and courage to others like us. By sharing, we give back, too.