Journaling is an excellent form of self care. There is ample research that putting pen to paper about the various stressors in your life can be hughley beneficial to your emotional and physical health. It has been proven to relieve symptoms of Depression and Anxiety. Journaling can help one process and cope with Trauma. As mind and body are one, it is then not surprising that it can help a variety of physical health issues as well. Research shows that journaling can improve sleep function, boost your immune system, improve lung and liver function, reduce blood pressure and result in fewer visits to the doctor. This kind of change won’t happen immediately after writing for only one session. However much of this research is based on individuals writing for about 15-20 minutes 1-3 times a week, over the course of a few weeks. That is a fairly short amount of time for incredible results.
The hard part about journaling can be getting started. One can feel a lot of pressure. “What do I write about? Where do I begin?” All one needs is a piece of paper or a notebook, and a pen or pencil. Why these? Research demonstrates that writing things out by hand can be more effective in creating emotional change. However, if all you have is the notes app on your phone or you really just want to type it into a laptop, then just do it. What is most important is that you take the initiative to start.
If it really feels daunting, just tell yourself that you will just write for 5 minutes. If you want to stop after that, at least you have given it a try. Remember, this is going to be just for you. No one else will read this. So misspelled words, illegible writing, complete destruction of the rules to English grammar are all welcome! Scribbles and doodles that form from these thoughts can also be a release of what might be bothering you. Just remember, this is your journal and there is no wrong way.
So, you have your pen and paper; what do you start writing about? In this post, I’ll give you several ideas of where to begin. Each week, I am going to give a few prompts to get you moving in one direction or another. These are journaling ideas that I have developed after years of being a Licensed Clinical Professional Counselor providing psychotherapy and art therapy. I have also facilitated a journaling group for several years. I hope that these can help make journaling feel more accessible.
Just try it. It could bring you a peace you never knew you could have.
What do I write about??!?!?!?
- Thoughts about the day
- What are you feeling right now?
- What was difficult recently
- What went really well lately?
- The things you can NOT get out of your brain/intrusive thoughts
- What Makes you mad
- What makes you happy
- What are you worried about
- Who is important to you and why
- The things you can’t tell anyone else
- ANYTHING YOU ARE GRATEFUL FOR
- ALL OF THE SWEAR WORDS, OVER AND OVER
- Things you see around you
- Really lovely interactions
- Your favorite things, then describe them
- What it would be like to be an eagle
- Things you want to change
- Things you want to stay the same
- Your spirituality
- A truly spectacular moment in your life that you never want to forget
- Things you disagree with
- Google Journaling Prompts and find one that speaks to you and your current mood
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