Carving out some time to write down your thoughts and feelings could help you notice patterns and processes in your daily life.
Imagine being able to express everything on your mind without fearing judgment or concern about others' opinions. Therapy provides a space for this, but between sessions, new insights, triggers, and realisations may arise. Writing serves as a tool to process your emotions and feelings. It allows you to channel your love, sensitivity, pain, frustrations and joy. Recording your thoughts and emotions can assist in managing often overwhelming feelings and is a healthy way to express yourself, supporting good mental health.
The benefits of journaling are well documented online, writing down your thoughts is a natural way to understand your feelings, and keeping a journal can help you to create some order, express yourself creatively, or help quiet your mind when the world inside and around you feels like it is in chaos.
Journaling can help you to
Manage anxiety
Reduce Stress
Cope with depression
Sleep better
Journaling played a crucial role in my training, as we were encouraged to consistently reflect on our experiences, and it remains a regular habit for me. It's important to remember that the appearance of your writing doesn't matter, nor do typos or spelling mistakes, since no one else is reading your journal. This is your safe space to express whatever you feel, whether you're inspired to write a poem or draw something.
When to write?
While it may not seem significant, it's crucial to attempt writing daily. Consider doing it when you wake up or before going to sleep. Set a timer for three minutes and begin writing. If you have trouble sleeping, an evening journaling session might be beneficial. Prepare a comforting warm drink that aids sleep, sit in a dimly lit area, and jot down your day's events. Writing before bed allows your subconscious to process issues that might otherwise disturb you at 3am. Similarly, keeping a journal by your bed can help release thoughts that arise if you wake up during the night.
If you are a morning person perhaps you can start your day with a journal entry. You could consider how you feel on waking up both physically and mentally, take one minute to check in with yourself ask yourself how do I feel and write it down.
You might jot down something you're thankful for or establish a goal for the day, which for some could simply mean getting out of bed and taking a shower. Each day presents a fresh chance to begin anew, and every blank page in your journal offers that possibility. Your morning mindset and mood will influence the theme and tone of your entire day, so aim to keep it positive.
Expressing your thoughts through writing when you're stressed, worried, anxious, or frustrated can assist in processing emotions and identifying the situations that trigger them, temporarily distancing you from these feelings. Additionally, write when you're happy, excited, and anticipating something. Recording moments of elation, love, and joy is uplifting writing and can help shift your mindset towards a more positive outlook.
What to write?
You may find that you sit and stare at a blank piece of paper unable to get started. You may start and sit for hours who knows where one sentence may lead?
If you are struggling to get started here are a few prompts.
What’s one thought that has been consistently on your mind lately? How is it making you feel?
What are your current fears and concerns
What’s the hardest thing you’re trying to achieve or cope with right now? What is something small and necessary about this struggle?
If you could take away all of these fears/concerns and feelings, how would you feel? Who would you be? What would your life look like?
What are you grateful for?
What is on your bucket list? Have you ever thought about it?
What do you need most right now?
There are some amazing journals out there that offer prompts to help you get started. They can be purchased in high street stores and online, perhaps you just choose a notebook and a pen that you love that will inspire you to write.
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