I never saw the benefit of journaling until I got further into therapy. But actually writing it out, at my own pace, for my own eyes, seemed to help. Because if I didn't finish the memory for some reason, then I had to re-read what I wrote to get back on track. Kind of my own Prolonged exposure therapy.
Going into therapy, just walking in that room is triggering for me. It's like being put into a bubble, watching the session going on, hearing the words, but I can't speak. So a conversation goes on in my head about what is being said.