Journaling for Therapy: Boosting Self-Improvement and Insight

Journaling is a tool for self-awareness, and when you commit to bettering your mental health, this is an excellent place to start. When you make a record of your feelings, thoughts, and reactions, you will be able to isolate items you want to explore and better understand. You can use the insight gained from this practice in a number of ways:

• Learn from past experiences
• Reflecting on moments, people or values that make you who you are
• Identify where you want to grow
• Organize your thoughts
• Weigh options and pinpoint your priorities when faced with a difficult decision
• Record your thoughts for discussion later with your therapist

How To Make Journaling Work For You

When I recommend journaling, I sometimes get the response, “I've tried that before and I couldn't keep up with it”. When many people think of journaling, they imagine the traditional daily commitment that demands you detail your day from start to finish. My grandfather has journals and journals full of entries that describe everything from the weather to his reflections on the day. For him, journaling like this is a practice in mindfulness and a moment to slow down at the end of the day. If this is not something that is helpful to you it is important to remember that your journal should serve you - not the other way around.

If traditional journaling feels daunting, prompt-focused journaling might be a better fit. When you journal with a prompt, you use a question or intention to guide your writing. I like this method because it gives you a starting point for your journal entry and it acts as a catalyst for reflection. There are lots of resources out there that provide lists of prompts for you to try. If you would like to incorporate this practice into your work with a therapist, I encourage you to ask them to provide you with a prompt that aligns with what you have been discussing in your sessions.

What You Need To Get Started

The first thing is simple - you need a container for your journal. This could be a notebook, a word document, a box to hold writings on loose leaf, or a sketchbook. Find something that resonates with you and makes it easy for you to get pen to paper. If you find yourself struck with the desire to write when you are out, be sure to choose something you can easily carry with you.

The second thing you need is the right mindset. Looking inward can be difficult. Emotions and memories that we set aside during our day-to-day lives will come up. As you become more comfortable with interacting with these parts of yourself, journaling will become more and more approachable. You may also feel a pressure to &ldquot;do it right&rdquot;. I encourage you to do your best to release yourself from this expectation. Your journal does not need to look perfect or contain deep and insightful thoughts in every sentence. No matter how you go about journaling, make sure this is a space only for you. If your writing is something you consensually share or you worry your journal will be read by someone you don’t want reading it, you will find yourself editing what you put in your journal. To get the most out of this practice, your journal should be a place where your thoughts flow freely without fear of judgment.

Alternative Approaches To Journaling

Writing may not be your preferred medium for reflection and connection with yourself. This is okay! You can practice both daily journaling or prompt-based journaling in a number of different ways. Journalling should challenge you, but it shouldn't make you feel confined or limited. If you have tried traditional journaling with a notebook and pen, consider some of these alternatives:

• Audio Journaling:

  Use a recording application or device to speak your thoughts. Save the audio file with a title reflecting the associated time or topic.

• Photo Journaling:

  Take photographs that record your day-to-day.

• Sketch Book:

  Art is a form of expression that can be an excellent tool for exploring your inner thoughts and process your experiences.

• Discussion with a trusted loved one:

  This approach does not allow you to record your thoughts on paper, however, it can provide similar benifits. Having a sounding board or someone to discuss a journal prompt with, can be equally as effective as reflecting alone in a journal.