Challenged! Making the Best of the Bad

One vital part of my journaling method is recording four gifts (minimum) that you have been granted each day, and one of these gifts is a challenge.

Rewriting troublesome and painful events as a challenge is not meant to deny the suffering involved, nor is it to mock the emotional reaction to the pain. Cry, yell, weep, whatever is necessary to allow the emotions to resolve themselves. Write about the challenge that you face.

But how do you move beyond the suffering of a severe challenge within your life?

Journaling allows you to work through the emotions and then move into a better place.

First acknowledge whatever is going on within you. Note your physical sensations and give a name to the emotions you are feeling, even if that reaction seems to be discordant with the event itself (for instance you feel angry that someone you loved is ill or has died, or you feel sad when the "proper" reaction is anger. Emotions are there, and not to be denied, there is no wrong way to feel. (If you feel numb for a long period of time, or you feel you haven't a good handle on your emotions and find your emotional state is interfering with normal life, it is wise to seek out therapy. Journaling isn't about doing it alone.)

The next step is to analyze the event.
 

1. What has actually happened? 
2. What is the extent of the harm?
3. Is there a way to diminish the harm or even change the bad to good, and if so what are the steps you need to take to reach the goal (of diminishing or changing the negative consequences of the event)?
4. Have you gone through a similar challenge in the past? 
5. How did you deal with the challenge at that time? 
6. Were the ways you responded to it effective?
7. If so, can you employ the same techniques now and if not why not?
8. Is there anyone you know who has suffered a similar event, and do they have advice for you?
9. Who can you enlist or what sources can you seek out to help you get through this event?
10. Is there anything good that you can take from this event?

Keep in mind that if you are overwhelmed by your feelings there is nothing wrong and everything right with seeking out professional help. Journaling can help you figure out the questions you may want to bring to your therapist.