Journaling is an excellent way to start the day. Attempt to Journal every day for 5 to 15 minutes, but don’t make Journaling a duty or obligation. Write freeform. Don’t worry about using proper grammar or correct spelling and punctuation. You are the only one who will read your journal.
Journaling is possibly one of the simplest yet most profound tools to enhance well-being on all levels.
The Benefits of Journaling:
- It can provide emotional intelligence and the ability to perceive and understand emotion.
- It can assist with gaining control of emotions.
- It can offer opportunities for self-growth and maturity.
- It can soothe anxiety and increase a feeling of calmness. Ex. Think it out, Write it out, Revisit it!
- It can help better deal with feelings of depression. How? Not holding in thoughts and emotions. Writing these thoughts and emotions on paper offers a chance to develop Goals and Action Steps relative to these thoughts.
- It Can assist with prioritizing challenges, fears, and concerns. ‘Write it out before acting it out”.
- It can assist with tracking symptoms of the day, recognizing ‘triggers”, and how to better control those issues.
- It can provide the opportunity for “self-talk,” both positive and negative.
- It can increase self-awareness, self-understanding, and self-compassion. Ex.” I am aware of my thoughts and emotions.” “I understand my challenges.” “I can focus on my worth through what I am grateful for and the positive things I have to offer”
- It can promote mental clarity and challenge-solving skills .”Own Your Stuff.” Mentally and visually plan Action Steps to overcome challenges.
- It can assist in “speeding up” emotional recovery, such as romantic breakups, loss of a job, family member, or close friend.
When hitting “writer’s block” while Journaling, start with listing what you are grateful for. This can set the tone for positive thoughts and can immediately take the spotlight off negative feelings and impulses.
Sample Questions/Thoughts to Start the Daily Journaling Process:
- Write your deepest thoughts and feelings.
- How am I feeling today?
- What are the challenges I am currently facing?
- How can I solve a recent challenge I am facing?
- What thoughts or recent actions are “triggering” my current feelings?
- Am I seeing the “Big Picture” or only from my narrow perspective?
- Am I being dishonest with myself or others? How?
- What are my Goals?
- What is my Action Plan to achieve these Goals?
- What mistaken beliefs am I “buying into”? Ex. I am not good or worthy enough.
Lastly, reflect on some positive actions that can be controlled every day. At the end of each Journaling session, immediately read back your thoughts to gain clarity and reinforce feelings and desires. This can set the stage for establishing Goals and Action Plans.