Teenagers today are under more emotional pressure than ever before. Between social media, academic expectations, friendship drama, and identity struggles, it’s no wonder so many feel overwhelmed, anxious, or lost.
That’s why I created the “I See Me” Guided Journal — a supportive space for teens to understand their feelings, build emotional resilience, and discover who they really are.
This isn’t just a notebook. It’s a trauma-informed, teen-friendly resource designed to help them express, reflect, and grow.
Why Emotional Awareness Matters for Teens
Emotional awareness is the foundation of confidence, connection, and coping. When teens can name and understand what they feel, they’re far less likely to:
- Bottle it up
- Lash out
- Shut down
Instead, they learn how to:
- Communicate clearly
- Set healthy boundaries
- Build emotional strength from the inside out
The Challenges Teens Face Today
Today’s teens are navigating life with a digital spotlight on them 24/7. The pressure is constant — and silent.
Common struggles:
- Anxiety and overthinking
- Feeling excluded or misunderstood
- Body image and identity stress
- Comparison on social media
- Academic overwhelm
- Fear of not being “enough”
They often don’t have the words to express it — but they feel it deeply.
Introducing the I See Me Guided Journal
Created by a therapist and former educator, this journal combines emotional education with gentle self-reflection.
It gives teens the tools to:
- Pause and check in with themselves
- Build a healthy emotional vocabulary
- Learn how to self-regulate and stay grounded
- Reflect without judgment
What’s Inside the Journal?
- Daily mood check-ins
- Open-ended prompts (not cheesy or preachy!)
- Grounding tools and affirmations
- Emotional vocabulary builders
- Mirror reflection and self-talk spaces
- Confidence and identity prompts
Every page is designed to say: “You matter. You’re not alone. Let’s figure this out together.”
Sample Journal Prompts Teens Love:
- “When did I feel proud of myself today?”
- “What’s something I wish someone knew about me?”
- “What emotion do I feel, and where do I feel it in my body?”
- “If I could talk to my future self, what would I ask?”
These prompts don’t just build awareness — they build resilience.
The Science Behind It
Journaling is more than just writing. It helps teens:
- Calm the emotional brain (amygdala)
- Activate the logical brain (prefrontal cortex)
- Lower cortisol (the stress hormone)
- Improve memory, focus, and confidence
Research shows that teens who journal regularly report:
- Reduced anxiety
- Fewer emotional outbursts
- Increased sense of identity and control
For Schools, Therapists & Parents
The I See Me Journal is perfect for:
- School wellbeing programs (SEL)
- Therapy sessions
- At-home use between parents and teens
- Youth groups or circles
It’s already in use across Australia in schools, family homes, and counselling rooms.
Real Teen Feedback
“It’s like a best friend who listens and doesn’t judge me.” – Sara, 14
“I started writing and realised how many feelings I had bottled up.” – Eli, 16
“My mum finally understands me — we even read a page together.” – Keira, 13
How the Let’s Be Real Program Supports the Journal
The Let’s Be Real program is a 4-week in-school wellbeing initiative based on this journal. It helps teens:
- Understand boundaries
- Recognise manipulation and red flags
- Build confidence and identity
- Create tools for emotional safety
The journal can be used with or without the program — but together, they create real change.
What Makes I See Me Different?
Unlike generic journals, this one is:
- Trauma-informed
- Inclusive and gender-neutral
- Designed with therapy and educational insight
- Age-appropriate but never childish
It’s real, relatable, and rooted in lived experience.
How to Use the Journal
Use it…
- In the morning: set intentions and goals
- At night: reflect and decompress
- In therapy: prep for or process sessions
- In class: during wellbeing periods
- At home: to open conversations gently
Consistency builds trust. And trust builds resilience.
Your Role as a Supportive Adult
This journal gives teens their own space — but also creates a bridge between them and the adults in their lives.
Let it be:
- A tool for connection
- A space of privacy and empowerment
- A gentle way to start hard conversations
Your Next Step
Ready to help a teen feel seen, understood, and emotionally strong?
Order or Share Today
[Order the “I See Me” Journal]
[Download a Sample Page for Schools or Parents]
[Learn About the Let’s Be Real Program for Classrooms]
Frequently Asked Questions
1. What age is the journal best for?
Ideal for 11–18 years. Younger teens can use it with support.
2. Is it just for girls?
No — it’s written in inclusive, neutral language for all identities.
3. Can therapists use it in sessions?
Yes. It’s currently used in counselling, school programs, and private practice.
4. Will teens actually use it?
Yes. It’s non-preachy, engaging, and designed to feel safe and relatable.
5. Can this help with anxiety or depression?
It’s a therapeutic tool that complements professional care. It builds awareness and supports emotional expression.
6. Is it backed by psychology?
Yes. It draws from CBT, emotional literacy, journaling therapy, and positive psychology.
“We can’t control everything teens go through — but we can give them tools to understand themselves through it.” — Maree-Nicole
