5 Journal Prompts for Processing Difficult Medical Encounters

When medical appointments leave you feeling dismissed, frustrated, or unheard, writing can help you process the experience.

1. What Happened vs. What I Felt

Write two columns: In the first, describe the facts of what occurred. In the second, explore your emotional response without judgment.

This helps separate the provider’s behavior from your internalized reaction and validates both your experience and your feelings.

2. What I Wish I Had Said

Complete this sentence: “If I could have that conversation again, I would have said…”

This exercise helps you identify your unmet needs and prepares you for similar future situations.

3. What This Encounter Reminded Me Of

Explore connections: Does this dismissal remind you of other times you felt unheard? What patterns do you notice?

Understanding triggers from past experiences can help you separate current provider behavior from old wounds.

4. What I Still Believe About My Health

Affirm your truth: Despite what happened, what do you still know to be true about your symptoms and experience?

This prevents one negative encounter from undermining your self-trust and body awareness.

5. How I Want to Move Forward

Action planning: What specific steps will you take next? Who else can you reach out to? What boundaries do you need?

This shifts you from victim to strategist and helps you regain a sense of control over your healthcare journey.

Remember: Difficult medical encounters say more about the provider’s limitations than your worth as a patient. Your experience is valid regardless of their response.

Healing Reminder: One dismissive appointment doesn’t define your entire healthcare journey. Better providers and better experiences are possible.