On the outside, we say it with a smile, keep moving, keep working, keep parenting. But inside? We’re tired. We’re hurting. We’re angry. Or maybe we’re just numb. “I’m fine” has become the mask we wear when the truth feels too vulnerable—or when we’ve disconnected so much we don’t even know what the truth is anymore.

Today we’re going to talk about how journaling can help you move from I’m fine to I’m real. We’ll unpack why we disconnect, how to recognize it, and a step-by-step journaling process to help you peel back the mask, reconnect with what’s actually going on, and return to your identity in Christ.

Step One: Name the Mask

Start by writing the exact mask you’re putting on. 👉 Prompts:

• “The mask I’m wearing right now is…”
• “What I say out loud is…”
• “What I show others is…”

Example: “The mask is: I’m fine, I’ve got it all together, I can handle this.”

Step Two: Uncover the Hidden Emotion

Then gently ask: If I weren’t fine, what would I admit?

👉 Prompts:

• “If I were being honest, I’d say I feel…”
• “The part of me I don’t want others to see is…”
• “What I’m afraid will happen if I admit this is…”
• “What I’m avoiding by saying ‘I’m fine’ is…”

Example: “If I were honest, I’d say I feel lonely and tired. I’m afraid if I admit it, people will think I’m weak.”

Step Three: Reconnect with Truth in Christ

Finally, anchor yourself back into identity. Ask: What does God say is true about me here?

👉 Prompts:

• “Even in this feeling, God reminds me…”
• “The truth of who I am in Christ is…”
• “Instead of agreeing with the lie, I choose to anchor in…”

Example: *“Even in my tiredness, God reminds me He delights in me. Colossians 3:12 (NIV): ‘Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.’”

Music by Aleksey Chistilin from Pixabay