Here’s why you should be journaling for mental health too!
- What is journaling
- Benefits of Journaling
- How to start journaling
- 10 Journaling techniques you could try
- Journaling prompts to get your started
Why is journaling important?
With the pandemic around us, and the financial and emotional strain we have been under, more and more people have reported experiencing mental health issues in the past year. While many have had the opportunity to chat with counselors or psychologists to assist them with settling in to the new normal, many people have not had that privilege. Thus, the buzzwords self-care, self-love, journaling and mental health have been at the forefront of many conversations. In order to self-soothe, some have opted to practise self-care… and journaling has become more common and more accepted.
What is journaling?
Journaling is a tool that allows one to reflect on complex thoughts and emotions while promoting a positive thought process and self-talk. It generally involves keeping a diary or journal in which you can reflect on your thoughts and feelings about the things going on around you. Journaling usually takes place at a specific time each day, unique to each individual’s lifestyle. Some find it therapeutic to journal their thoughts at bedtime, while others find that journaling on a quiet breakfast table helps them to shape their day in a more productive way. It’s up to YOU!
What are the benefits of journaling?
Journaling improves self-awareness about your thought processes and can help to figure out what triggers your anxiety and stress. In this way, you will find yourself more in tune with your own mental health needs.
22 benefits of journaling
Journaling for mental health reduces stress and anxiety and leads to better sleep. These allow your immune system to strengthen, which also leads to faster healing of injuries. It helps you to learn from experience and improves your memory. Journaling improves your communication skills and helps you move towards your goals will less procrastination and more focus. In this way, it helps you to solve problems and improves your mood. Journaling reduces the symptoms of depression and can help you to heal after a traumatic event. It boosts your creativity and improves your sense of gratitude. It helps you to discover your true voice and greatly improves your ability to be mindful. All of these lead to better self-esteem and more self-love. Journaling increases accountability and also helps you to compartmentalise your thoughts.
How do you start journaling?
Any how! In this post, I listed a variety of ways to use a journaling notebook and you will see that there are no hard and fast rules about this. Start small and decide what works for you. If you can’t think of anything to write, make notes about the things in your life you are grateful for. Write about the things you did today and how they made you feel. Write in bullet point. Draw a mindmap. Doodle! Do whatever works for you.
Journaling using technology
Journaling does not have to be on paper. There are a variety of apps to help you. Journaling apps vary from diary-style apps to those that include prompts and trackers. Choose the one that works best for your needs and lifestyle.
Journaling in a designated journal
There are some journals on the market which have been created for a specific user in mind. For example, the Mindfulness & Lifestyle Journal and Planner for Teachers was developed with the aim of alleviating the stress and anxiety of teachers. You may find other journals which hold the tools that aim to assist a dedicated target market that is relevant to you.
10 journaling for mental health techniques
- Free writing – If you are so inclined and writing comes easily to you, then just get a notebook and write. Don’t worry too much about syntax and layout, just go with the flow. Write whatever comes to mind.
- Make lists – Use this technique to plan your day or your week. Use the time to create to-do lists, shopping lists, wish lists any other kind of list you need to get you through the week ahead.
- Art therapy – Unleash your inner artist. Colouring soothes the soul. Art therapy pages are available in a variety of formats and sizes. Doodling promotes creativity and also has therapeutic benefits.
- Write a letter to your younger self or a note to a toxic colleague. It isn’t meant to be sent, but it can help you deal with a harsh reality and find forgiveness in an otherwise difficult situation.
- Jot down your dreams, no matter how whimsical or distorted they are. The more you journal, the easier it will be to remember your dreams. This may help you find solutions in real life situations and will also exercise your memory.
- Bullet journaling originated as an aide for ADD but its popularity is seen in the vast array of bullet journals and pages available on the web. It includes pages with to-do lists, brainstorming ideas, reminders, schedules and trackers.
- Day planners are used to create an overall plan of things you would like to achieve by the end of the day. It can include a to-do list, a reminder of some goals you are working towards, a daily affirmation to carry you through the day and a space to reflect upon your day.
- A book journal to document book reviews if you’re an avid reader. Make a note of inspirational quotes or reflect on lessons and insights.
- A reflection journal is where you would reflect on your day or recent experiences and gain insight into what works for you and what doesn’t.
What are journaling prompts?
Journal prompts are short statements or questions which guide you towards achieving a specific journaling goal.
Prompts – Journaling for mental health
- Things that make you smile
- Things you are grateful for
- Good memories and what made them great
- Regrets and what you learned from them
- People you admire or who have had a big impact in who you have become
- Growth pages for your kids – journal a line a day about what they did or said
- My favourite part of today
- Lesson of the day
- Outfit of the day! #00TD
- Big upcoming challenges and how you are preparing for them
- An old relationship you miss
- Write about your fears
- Write about the worst case scenario of an issue you are dealing with and then reflect on what you could do to control or alleviate the damage
- Journal about your successes and failures and reflect on what carried you through both situations
Let me know what journaling technique worked for you!
Stay well, inside and out
Waheeda, a.k.a Waydi
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