By Frank Lucasale 
A Safe Space to Feel and Heal
Why I Created This Ritual
Some nights, the weight of everything hits at once — anxiety that lingers, unresolved conversations, self-doubt, or just the feeling of being overwhelmed. I realized I needed a routine that didn’t force positivity, but allowed me to just be — in all of my emotions, without shame.
This isn’t a productivity hack or a gratitude list. This is my space to fall apart — safely.
Setting the Mood
I dim all the lights in my room, leaving only warm bedside lighting or candlelight. A softly burning candle adds calm. I wrap myself in a cozy blanket and make a cup of warm tea. Tissues are nearby — because some nights bring tears, and that’s okay. I also silence and put away my phone. This space is just for me.
What I Write (and Don’t Write)
There are no rules in this journal. I don’t aim to “solve” anything. I let my thoughts spill out — angry, confused, broken, hopeful. Some nights, it’s full paragraphs of pain. Others, just single words or a page that says “I don’t know what I feel. I just feel heavy.”
And that’s enough.
How I End the Routine
I always close with a grounding sentence to hold myself through the night:
- This moment will pass.
- You don’t need to fix yourself to be worthy of rest.
- It’s okay not to be okay.
It’s like tucking my heart in for the night.
What This Routine Has Taught Me
That vulnerability is not weakness — it’s the beginning of healing. That emotional journaling can be a safe outlet when you don’t feel safe elsewhere. That we don’t always need solutions — we need self-compassion.
This journal is not about perfection. It’s about presence.
You are still here. You are still trying. That’s more than enough.