I can’t tell you how many times I introduce the idea of journaling to my patients, and have them respond with, “you mean like a diary?” In some ways, yes! If you were a child who kept a diary, think about what this did for you. Think about the things you would divulge in your diary, and how guarded you kept it (maybe with even a lock on itツ). In some ways, the two are synonymous; but one difference is that diaries are books that have us record things as they happen, whereas journals delve a bit deeper.
There are so many powerful benefits to journaling, especially when used in the context of therapy. It’s more than a diary and it’s more than just simply “writing”! Journaling can help you prioritize your fears, problems, and concerns; it helps you track symptoms and recognize triggers. The benefits have been explored through extensive research, making journaling an awesome therapeutic intervention. Research studies have shown that journaling contributes to a boost in memory, mindfulness, and communication skills. Studies have also found that journaling can promote sleep, stronger immune responses, and confidence!
So, are you wondering where to begin? I encourage the people I work with to be as creative as possible. There are no rights and wrongs in this process! Some people enjoy bullet journaling, while others prefer free-writing or writing prompts. Journals can also be used to log and later process dreams, goals, and lists. Whatever you choose, the benefits are just as awesome!
Here are a couple of ideas to get you started...
❶ FInd a focus! Decide what sort of journal you’ll want to begin. Consider what your goals are related to journaling. Perhaps you want to strengthen your organization skills and time management; for this, bullet journaling might me ideal. Maybe you are looking to enhance relaxation skills and mindfulness practice; so you might opt for a gratitude journal or free-writing. You can search the web for endless ideas on styles of journals!
➋ Consistency is key. Pick a time of day that’s best for you. I encourage people to journal in the morning, as it’s often a nice way to start the day. On the other hand, journaling at night can be a great way to quell racing thoughts or anxiety before bed. Set a goal for how many times you’d like to journal, and stick to it!
➌ When in doubt, use prompts. Journal prompts are great ways to get started, because they give you some focus and acclimate you to the process of writing. I also find that prompts give you motivation! Here are some prompt ideas I love:
I will never forget the silver lining in this situation...
The best bit of advice I could give to a younger me is…
The quality I admire most in others/myself is…
If I could ask any person just one thing, it would be ____ and I would ask…
A sentence that stopped me in my tracks and changed my outlook was…
Make a list of 30 things that make you smile.
Happy journaling!
Amanda
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