A few days ago I wrote an introduction to journaling which explained some of the different types of journaling and what you needed to start journaling. In this blog I will talk about some of the benefits of journaling and how to get started. I have also suggested some prompts, but there are many more on the internet if these do not suit you.
Benefits of Journaling
- It is a great way to deal with stress and anxiety. I find that it lets me relieve myself of all of my thoughts, worries, feelings, and doubts without any one judging me. I write to myself as if I am talking to a trusted friend. I feel so much calmer when I have finished and my anxiety is reduced. I have often given myself solutions as well whilst reflecting and writing everything down.
- Journaling helps me cope with depression. If I find myself sliding into that black hole it gives me a safe way to explore why I am feeling this way, and track my emotions to see if anything is causing it. I do not have to worry those around me, and I am a lot more able to recognise the symptoms now. Most people that know me don’t even realise that I do still suffer from depression. Journaling helps me stop it in it’s tracks before it gets too bad.
- It is a tool for managing my anxiety. People around me think that I am this tough cookie who never gets scared an anxious. I have learned to portray this demeaner because of the kind of work that I did. Deep down lots of things make me feel anxious, especially when I do not feel in control. Journaling has helped me understand my triggers, the best strategies to use, and reflecting helps me be more aware of when my anxiety is rising. I can organise my thoughts, reflect on my feelings and behaviour, and come up with better ways to deal with similar situations.
- Free writing has helped me become more creative and helped me tap into my sub conscious. There are no boundaries when journaling and so my imagination wanders, and solutions become easier to find. I see things from new perspectives.
- Journaling has helped me problem solve in a solution focussed way. It has helped me to set goals and find actions to support that goal, a lot of them outside of the box.
- It has helped me not feel so alone on my journey to improving my life. Talking to myself almost like a best friend has helped me feel supported and listened to myself so that I could begin to trust and talk to other people, rather than keeping myself isolated. The proof of this is that I now share feeling and thoughts on blogs on my FB page, and to some extent here.
- It has given me confidence and has tracked how I have improved my life, my reactions, my self esteem, and my skills. I can see a real difference between my early journals and those that I write now. Sometimes when I feel down I look at my early journals and it boost my mood as I see how far I have come, and how my resilience and self awareness has improved.
Tips for writing a journal.
No matter what kind of journal that you are going to write or draw, here are some tips.
- Keep a separate book for journaling. Chose one that you like.
- If possible have a place that feels safe for journaling. I used to do mine in bed or out in nature.
- Have a place to keep your journal so that it is easily accessible (even if it is hidden away). Mine used to be kept under my mattress. Now it is by my bedside. My old journals are all together in a box under my bed.
- Always keep a pen with your journal, again one that feels good to write with.
- Try to be comfortable when you are journaling. Make sure that you are comfortable, have good light, and that nothing is distracting you.
- Use your senses. to your advantage I used to wrap myself in a snuggly blanket, have a candle by my bedside, or sit near a waterfall when writing my journal. If you are comfortable, and feeling cosy, it is easier to immerse and lose yourself in the writing process. If you are cold and sitting on an uncomfortable chair you will be distracted.
- Experiment and find what works for you. Ever one is different and it is about finding a place that you feel comfortable writing. I always journal when I am by the sea as it energises me and I get the best ideas or solutions on those occasions.
Don’t expect to be an expert straight away. Start simply
I always start by putting the date and write a few lines about how I am feeling that day. Some people describe the day they have had, or write down the worry, question, or issue that they want to address. I sometimes have written things like “Why I am so f*****g angry?” It helps me to swear sometimes to get my feelings out, but is something that I wouldn’t say to another person! Writing about it helps me with my triggers or maybe understand the underlying cause which often goes back to my childhood or a past relationship.
When ever I am writing in my journal it usually has a theme. It might be writing about some thing that has caused me anxiety that day, it might be trying to make a decision, it might be reflecting on my behaviour when I have been disappointed in myself, it might be setting myself some goals when I feel that life is stagnant. Until you feel comfortable writing, it helps to use prompts sometimes. There are loads of ideas on the internet.
Prompts
Here are a few to get you started. I have used many of them myself.
How do I feel about my life?
What are the good things that are happening in my life right now?
What things am I good at?
What has brought me joy this week?
What is something that I have always wanted to try but have been too scared to do?
What am I wanting to happen this year?
What would my ideal day look like?
What do I do to look after my health and take care of myself?
How do I want my life to look in 5 years time?
Who do I admire and why?
When do I feel most happy and relaxed?
What new hobbies do I want to try this year?
What is stopping me from living my dream?
What part of my life have I been neglecting?
What is one thing that I need to let go of?
When was the last time I was kind to myself and why?
If I could talk to my inner child, what would I say to comfort them?
What does my ideal relationship with myself feel and look like?
What have I done, despite being scared, that I am proud about?
Where do I need to put more personal boundaries in place?
Good luck if you have not journaled before. If you do use journaling for your wellbeing, what are some prompts that you like to use
Thanks for the prompts Toni, they have really helped and given me a starting point
Brilliant. Thanks for sharing
This is really helpful Toni .I particularly like what have you done despite being scared . Identifying what’s brought you joy this week & what’s stopping me from living your dream.
Do you ever work with others to help you identify some areas ?
Yes I have run groups and helped out at wellbeing events, and I have done a bit of life coaching as an extra income in the early days of my retirement. I could probably run events now, and did think of doing one for my FB group last year, but I could not find a cheap venue, and it rained a lot and so my plan of doing it with a picnic outside were scuppered. I don’t think that I could do the individual life coaching now as I am too rusty.
Hello, first time commenting on your blog, but been reading for a while. I am in my late 60’s and used to journal all the time. It helped me a lot to get out various angers and frustrations. Now that my children are all grown up my worries are slightly less about them, although worry never really totally leaves! What I wanted to say though was this: I recently shredded all my journals, It occurred to me one day that if I were to die unexpectedly there were things in my journals I wouldn’t want anybody to read. A lot of feelings were expressed in them, feelings I clearly didn’t want anyone knowing about, usually related to particular events etc. So I had one last quick look at them and then they were gone. I haven’t used a journal as much since then although I still write down my feelings on my laptop once in a while, but I’m not doing that as regularly as before. I do agree though writing it all down is a great way to destress but make sure you have a plan or very explicit instructions for anyone coming across them at a later date!
Thanks for reading the blog. That is a really good reminder. Thank you. We do need to think about what we leave behind when we get to a certain age. About 7 years ago I destroyed my journals from 20 to 10 years ago, when my life was changing and I learned to journal. I just kept a couple of pages to remind me of where I have been. The journals I do now are mainly planning or sorting my thoughts out, and I burn them in my wood burner when they are finished. It is like releasing myself of those past frustrations. Thanks for sharing