The Power of Journaling
The benefits of journaling immediately became evident once I began my own practice. I wanted to share discovery with my readership. Creating a safe space to write provides a brief reprieve from the day. Uninterrupted expression in a secluded area provides a sense of peace difficult to come by in a fast-paced world. Not only does reflective journaling permit a calming break, but it is like taking a little vacation without the need to go anywhere. Time, cost and energy effective!
A journal is a personal diary that encourages one to practice self-love, which is cultivated through a regular mindful ritual. Jotting down your views without a critical voice allows you to connect to the ‘Self’ and tune into your honest truths. By shifting our focus inward for a new perspective, we have a chance to change the negative stories we tell ourselves defined by others’ actions and words. Rigid expectations we may hold are illuminated and positively altered through fresh viewpoints created with insightful exploration.
Therapists often recommend journaling to problem solve challenges and set goals. By creating a coherent narrative that puts ordered pieces of a story together, one can happily discover a sense of liberation through clarity. Planting thoughts on paper allows forward movement by expressing and letting go of emotions surrounding a concern. In addition to critical thinking for issues, one can create an awareness of gratitude by recognizing matters that are going well in life. This method increases self-confidence when you recognize and define strengths and achievements. Did you know that journaling is an evidence-based practice resulting in a reduction in depression and anxiety symptoms? (Horton et al., 2021; Mehra, 2022).
How to start journaling
1) Leave editing, spelling, punctation and sentence formation at the door. Write for yourself only. Set limits on performing for imaginary others with thoughts like, “What if someone reads this work when I am gone?”
2) The composition must be reflective. Do not be content to merely observe or vent about experiences, but rather explore, question and make comparisons to unearth deeper impressions.
3) In order to get into a thoughtful mindset, create a meditative spot in which to arrive and relax. Then write whatever emerges for you, ponder what you have generated and acknowledge your work.
4) Try working with paper and pen only to leave room for expressive drawings. Slow … things … down.
5) A decoratively lovely notebook may inspire or intimidate, so compose on a surface that is right for you.
6) Choose your best time of day to work. Some love the freshness of morning to journal, others the last thing before sleep.
7) There are no rights or wrongs here; so be creative. Try various formats - lists, poetry, songs, write a letter or art. Use journaling time to visualize future wins. Create hope by composing forcasted success stories.
8) Use writing prompts to enhance self-reflection, cognitive restructuring, improved self-understanding and better emotional regulation. Examples: a. What values did I uphold today? b. What did I learn about my experience? c. What interactions/obstacles impacted me today? d. What do I really want?
9) Begin a gratitude journal by describing three things for which you are appreciative. It could be small matters, such as a sunny day, friendly conversation or a respectable cup of coffee. Give sensory details to fully relive these buoyant moments so beneficial for your good mental health.
10) Set reasonable expectations for your journaling. Writing can help solve problems and for learning more about yourself, but it is not a replacement for a professional person to assist with truly serious problems.
Horton, A. G., Gibson, K. B., & Curington, A. M. (2021). Exploring reflective journaling as a learning tool: An interdisciplinary approach. Archives of psychiatric nursing, 35(2), 195 – 199. https://doi.org/10.1016/j.apnu.2020.09.009
Mehra, A. (2022). Journaling In OT To Address Anxiety And Emotional Regulation. [Online Course]. continued.
https://www.occupationaltherapy.com/ot-ceus/course/journaling-in-ot-to-address-5580