by Tania Johnson | October 2, 2024

When children are referred to me for anxiety, one of my favourite strategies is to introduce them to the idea of keeping a “Brave Journal.” These journals are a fantastic way to help kids realize their own inner strength and to reinforce that they have the power to “do hard things.” A Brave Journal helps children identify their small acts of bravery, face their fears, and gradually build up their confidence.

1. Creating the Journal Together

The first step is to collaborate with the child to create their Brave Journal. We pick out or decorate a notebook that feels unique and personal to them. It could be as simple as adding stickers, drawing on the cover, or writing their name with glitter pens. Sometimes, we come up with a title together for the first page, like “My Brave Adventures” or “Courage Chronicles.”

Since not all kids are enthusiastic about writing, I also offer alternative formats. Some prefer a scrapbook-style journal where they can paste in mementos—things like tickets, photos, or even little drawings. I’ve even had teens who prefer to keep “photo journals” on their phones, capturing snapshots of their brave moments as they happen.

2. Talking About Bravery

As we work on the journal, I guide the child in reflecting on what bravery means to them. We talk about times when they’ve been brave before, situations where it’s hard for them to be brave, and people in their lives who they see as courageous. I try to steer the conversation away from the idea of bravery as something grand or dramatic, like saving someone from a fire. Instead, we focus on everyday acts of courage—speaking up when they’re nervous, trying something new, or owning up to a mistake.

By framing bravery in terms of effort and emotional resilience, kids start to understand that it’s not about being fearless, but about taking action despite their fear or discomfort.

3. Setting the Stage for Journal Entries

I encourage kids to write in their Brave Journals as often as they can, whether that’s daily or just when they’ve had a particularly brave moment. To help them get started, I often provide some writing prompts, such as:

• What brave thing did I do today?
• What challenge did I face this week?
• How did I feel before and after being brave?
• Was there a time I felt scared or nervous, but did it anyway?

I remind them that it’s important to document even the smallest acts of bravery.Whether it’s raising their hand in class, trying a new food, or ordering at a restaurant, these little moments matter. Teaching kids to value small acts of courage helps push back against perfectionism. The goal isn’t always about succeeding; it’s about stepping into something uncomfortable and trying, even when they’re scared.

4. Involving Parents in the Process

I often invite parents to help with the journaling process, especially for younger children. This can be a beautiful way for parents and kids to connect. For example, if the child draws a picture for their journal, the parent might write out a description of the brave moment.

For families who are interested, I suggest creating a cozy, reflective writing nook at home. This could be a quiet corner with dim lighting, soft music, and plenty of blankets and pillows. A comforting space can make journaling feel more inviting and help the child feel calm while reflecting on their day.

Sometimes, I’ll even invite the parents into the therapy room to review the Brave Journal with their child. This often leads to wonderful moments of parents delighting in their child’s stories of bravery, creating a positive, supportive environment.

I also recommend that parents watch films like Matilda, Inside Out, or Brave with their children. These movies provide great examples of what bravery can look like, making it easier for kids to understand and relate to courage in their own lives.

Conclusion

Keeping a Brave Journal is about much more than just recording courageous acts—it’s about cultivating a mindset of courage and resilience. Over time, these small reflections help children recognize their own bravery and strength, empowering them to face challenges with greater confidence.