From stylist.co.uk
Do you want to start journaling but you’re not quite sure where to begin? We’ve got tips from therapists on how to start off on the right foot…
Journaling – not to be confused with diary-keeping, which is more about recording things in your life as they happen – is all about reflecting on your thoughts and feelings. It’s a great way to take some time for yourself, explore your creative side and express yourself without fear of judgment.
Pamela Roberts is an addiction therapist at the Priory Hospital in Woking and a big fan of journaling. She calls it “a method for self-exploration and growth” and argues that it can even be considered another branch of our support system, albeit an inanimate one not intended to replace people.
“Developing a support network is key in maintaining our wellbeing,” she explains, “and often this is understood as meaning people, but what about at 2am when ruminations take over? Journaling is a freely available and easily accessed resource within our network of support.
“It is a private outlet to notice one’s own judgments, prejudices or acceptance, without navigating the reactions of others at this stage. It offers the potential for creating clarity. It can help track triggers, offers self-understanding and ways to manage different situations become obvious as we get a clearer view of patterns of reactions, and we can therefore develop responses in accordance with our values. It’s creative and stimulates more creativity.”
That sounds pretty fantastic to us. If you’re a fan of the idea as well, read on for some expert tips on how to get your journaling journey started.
Rule number one: there are no rules
Dee Johnson, a therapist at the Priory Hospital’s Chelmsford branch, says there shouldn’t be any rules when it comes to journaling.
“Journaling is such a wonderful, personal activity,” she says, “and it is important to remember that because it is about you and for you, you should allow yourself to make it what you need and want it to be. Do not make it a strict regime – it should not be an onerous task or filled with guilt and a sense of failure if you do not stick to the schedule, as that in itself may highlight some of the harsh expectations you may put upon yourself. It’s not uncommon for a patient to share that they felt they were ‘useless and could not even stick to a daily journal’.
“There are many fantastic journaling books you can buy now with sections, ideas and prompts to complete, which is great but remember that it is your journal, so it’s not mandatory to complete it in full each day. Alternatively, opt for a blank book or even make it a scrapbook – it really is whatever works for you.”
So with that in mind, the following tips are just that: tips, not hard and fast rules.
Remove all expectations
“Or if [expectations] are present,” says Roberts, “notice them and write about them. Gradually learning what’s helpful about journaling mirrors the very fact of being open and willing to learn and grow around our challenges, our conflicts and our issues in life. We cannot live without these things occurring but, as Leonard Cohen suggested, the cracks are where the light gets in. So, let’s benefit by journaling in a self-reflective way.”
Write by hand
“It is recommended, where possible, to keep journals handwritten,” advises Johnson. “This more mindful action is very helpful because you will slow down and think about what’s going on, and how you felt. You are ‘dumping’ all sorts of noise and information out of your internal chatter. By doing this we can really start to pull apart and focus on what matters in that moment. For example, what were stress and anxiety-based fears and thoughts, compared to what really happened?
“When we reread it, our brain knows it’s us, recognising our own handwriting so it really resonates and can naturally help us reflect more and possibly even bring about a little more self-compassion. If you need – or would prefer – to do your journal electronically, switch off the spell and grammar check and just let yourself free flow, as the auto-correct will keep jolting us out of the main focus of what we are feeling and needing to express.”
Get creative
Johnson says: “Being creative is a must for our mental health management. It helps us to process our emotions in a clearer and more focused manner; it is an energy boost and helps alleviate stress and low mood. Your journal does not have to be a ‘full on’ script – it can be bullet points, single words or sketches and drawings. Incorporating objects that have been of value or significance to you – a pressed leaf or flower, a sweet wrapper, a train ticket, a photo or picture cut out from a magazine, for instance – can all be useful and help ensure your journal is not rigid. Use different colours of inks, crayons, pencils, whatever you like, as these can reflect your moods in a non-verbal way too.”
Write with compassion
“Keep a reality check and recognise what’s going on, such as your thoughts, emotions, beliefs and influences,” says Roberts, “and acknowledge these with compassion, rather than criticism. A little self-critique is to be welcomed too, but condemnation can be so unhelpful. Enquire into whatever the journaling is revealing – any obvious roots for this way of thinking, for example, or any similarities in the past. Have things worked out or not? We can then start to see a clearing of what needs to be done now.”
Keep score of your mood
“Many people find it helpful to keep a regular score on their mood,” says Johnson, “so they can start to see patterns and what may influence that and realise that our emotions are transient and not always ‘stuck’, even though in that moment that is exactly what it feels like. So if 10 is great and 0 is rubbish, you can start to piece together what influences that, which can then help you to take action. Many of my patients share this in a therapy session and find it really helpful and insightful.”
Make space for gratitude
“Place more focus and gratitude on the everyday small things, develop a greater awareness, be in the moment and value what you have right now,” says Johnson. "Gratitude grounds us and makes us more aware, focused and connects us to each other in a caring and more productive manner. Even in ‘bad’ times, when we’re feeling hopeless and full of despair, making a conscious effort to find a small piece of something to be thankful for can just be enough to know there is hope beyond the pain. Noting in your journal whenever you can the small ‘wins’ such as having a good sleep, getting a parking space, a seat on the train, sharing a joke, hearing the birds sing, having a great cup of coffee, etc. Make this a regular focus in your journal as this will help and enhance your mood.”
Keep it secret, keep it safe
Johnson says: “Just ensure that however you decide to keep your journal, keep it safe from people you do not want to see it. A journal is a good place to vent and really get things off your chest. It is so personal it is sacred and should not be something that could cause you any harm, hurt or risk if someone got their hands on it.”
Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.
https://www.stylist.co.uk/health/mental-health/how-to-journal/858785
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