Journaling
So, your therapist encouraged you to journal, now what?
Journaling can be overwhelming as it may seem as though that whatever you’re thinking, if written down, will make it seem “real”. It may feel confusing because you don’t know where to start. It may feel weird as you're attempting to untangle your thoughts and feelings. It may feel vulnerable because you're worried someone is going to read your thoughts. It may feel icky as you re-read through your thoughts.
So why do we encourage it?
Because it’s helpful! It helps you to untwist your thoughts and feelings, and recognize what you need in working through your fears, problems and concerns. It tracks things day-to-day, week-to-week, and month-to-month. It helps recognize triggers and learn different ways to control them. It provides an opportunity for positive self-talk and can identify negative thoughts and behaviours. It can also help you to meditate and become more mindful in the day-to-day. It helps to create order when there is chaos.
So how do you do that?
To start: make it easy for yourself. Let your worries and ideas flow freely- not worrying about mistakes or what others think. You can journal on paper, in a book, and/or in your phone through an app or your notes. You can use journal prompts.
What are journal prompts?
Well, there are a bunch of different ones. Journaling through anxiety, wanting to implement gratitudes, prompts for self-reflection or growth, or for discovering yourself right then and there.
Here are some examples:
1. How are you feeling today, really? Physically and mentally.
2. What's taking up most of your headspace right now?
3. What was your last full meal, and have you been drinking enough water?
4. How have you been sleeping?
5. What have you been doing for exercise?
6. What did you do today that made you feel good?
7. What's something you can do today that would be good for you?
8. What's something you're looking forward to in the next few days?
9. What's something you’re feeling worried about?
10. What are you grateful for right now?
Journalling does not need to be a 1-2 page journey, it can be bullet points, short answers or as simple as a sentence stating what’s been going on. For example: “this past week has been hard” or “I am feeling good today”.
Here is a website that can be helpful if you’re looking for specific prompts: https://journey.cloud/journal-prompts/
