The Joys of Journaling
Do you journal?
Journaling is a meditative action. The action can look different for each individual and that is ok. The action of journaling is a period of time where you center yourself, focus on your breathing, and get lost in the moment. Focus on your thoughts, and unload your mind at the same time.
Forms of Journaling
There are many forms of journaling but I find the following to be the most impactful for my clients.
ANALYTICAL
This form of writing is preferred by professionals who lean towards analytical approach when exploring challenges or difficult times. This method allows them to utilize their skill set and applying it in a constructive way for their mental health, personal, and professional development.
PERSUASIVE
Allow yourself to challenge your belief system by exploring persuasive writing. Typically this form of writing is meant to persuade your audience, but when you're using journaling in a personal manner, this style challenges your own personally held beliefs.
CREATIVE
Creative writing can tap into one's subconscious. Explore creative free-form writing to compare thoughts and how you reacted to those thoughts at different times in your life. You could identify recurring themes, unresolved issues, and/or personal progress.
What do I write?
Anything! Do not focus on what to write. Start out with a brain dump and/or word vomit to get over the anxiety of not knowing where to get started.
How often should I write?
You dictate the frequency based on the effectiveness of the process. Some weeks you might use journaling to work through hard days and other times you will use it to highlight the good in your life. It is important to use the action for both situations.
Benefits of Journaling
According to Positive Psychology , journaling c
an help manage depression, anxiety, stress, and recovery from trauma. Some of the benefits of journaling when working with a Cognitive Behavior Therapist (CBT) practitioner can be that it reveals recurring themes, mental blocks you were unable to verbally express, and allow you to reframe trauma that you have been working through. This in general can reduce depressive symptoms, affords more control to the individual, reduces intrusive thoughts, and lessens one's overall anxiety. This reduction in anxiety can be a past event or a future event. I often have my clients journal around an upcoming event that is causing them anxiety. They write about what their initial thoughts are, worst and best case scenarios.
