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When in Doubt Journal it Out!

Hey Y'all,

Before we dive into this blog about journaling, I have a small confession to make:

There’s just something magical about a well-crafted journal that absolutely lights up my inner collector.

You know what I mean! 

From the way a journal feels in your hands, from the smooth leather edges or a sturdy hardcover, to the texture of the pages and the clean design of the binding, it all culminates  into an experience I can’t quite put into words. And don’t even get me started on that delicious new book smell!

Okay, okay... moving on.

Journaling: More Than Just a Diary

If you haven’t tried journaling, let me tell ya, it can be quite therapeutic. And that’s not just my personal opinion. Journaling is often recommended as a non-pharmacological approach in therapy, with two common forms being Expressive Journaling and Gratitude Journaling.

Expressive Journaling invites you to freely explore your thoughts and emotions without judgment. It’s like having a conversation with yourself on paper. Think of it as a space where you can unpack what you’re feeling, process it, and maybe even let some of it go.

Gratitude Journaling, on the other hand, is all about focusing on the positive. You write down things you're thankful for, no matter how small. It could be a warm cup of coffee, a smile, a kind gesture, a tiny success at work, or simply the sound of birds in the morning. 😊

As Lisann Valentin, a Shamanic life coach, puts it: “Journaling is mindfulness in motion; it shines a spotlight on the invaluable things in your life that you might not always recognize."

A Little Backstory

I started keeping a diary as a kid. 

Back then, it was a secret space for doodles, stories, and thoughts I didn’t have the words for out loud. As I got older, my journal became a mirror for self-discovery, a private container for all the ups and downs of my adolescence, and later, a mental vault of sorts for many lessons learned in adulthood.

Studies show that journaling our innermost thoughts can help us accept our experiences without judgment, leading to fewer negative reactions when we face stress. And face stress we will!

Even now, journaling remains one of my favorite wellness tools. It helps me process emotions, untangle thoughts, celebrate wins, and honestly, vent about the many, many things outside of my control. 

In short, it helps keep me both grounded and grateful.

So, Why Journal?

Because it works. Plain and simple. 

Journaling has been linked to lower stress levels, improved mood, and better emotional regulation. According to WebMD, journaling supports mental health by:

  • Reducing anxiety

  • Enhancing self-awareness

  • Interrupting cycles of overthinking

  • Helping regulate emotions

  • Improving mood and emotional perception

Writing things out helps us step back from our thoughts. It reminds us we are not our thoughts, and gives us space to respond, rather than react. 

Even something as simple as a pros-and-cons list can shift your mindset and bring clarity.

Use Prompts to Get Started

Don’t know what to write? Prompts can help. 

They’re simple questions or ideas that basically guide you and helps get your pen moving. Sabrina Romanoff, clinical psychologist and professor at Yeshiva University, recommends prompts for fostering creativity and authenticity in your writing.

A few tips when using prompts:

  • Pick ones that spark curiosity or emotion

  • Stay open-minded

  • Be honest, even if it’s messy

  • Reflect on what comes up

There are so many types of prompts, from self-discovery and mindfulness to personal growth and creative exploration to help you out. And whether you write by hand or type, journaling is self-care, y'all.

Even if you don’t write daily, just dedicating a few minutes once a week can still be beneficial and bring perspective. So, write down what you're thankful for or simply reflect on a recent experience.

"We are constantly evolving. Journaling helps us listen, bear witness to these changes, and simply get to know ourselves a whole lot better."

Here's to the power of pen and paper.


EM


References:

Newman, K. (2020). How journaling can help you in hard times. Retrieved September 2, 2022, from https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times

Tartakovsky, M. (2022, February 22). 15 benefits of journaling and tips for getting started. Retrieved September 2, 2022, from https://www.healthline.com/health/benefits-of-journaling

WebMD.com. (2021). How journaling can help ease anxiety and encourage healing. Retrieved September 2, 2022, from https://www.webmd.com/mental-health/mental-health-benefits-of-journaling


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Comments

  1. AnonymousMarch 8, 2024 at 5:00 PM

    I’ve been journaling for years and I can attest that it works. At least it works for me. In a sense it’s therapeutic for me. I get a different perspective on my problems and things doesn’t seem so overwhelming, when I write things down. If you haven’t tried journaling, try it, you might like it too. Good post 👍🏽

    ReplyDelete
    Replies
    1. The Melting Pot CoachingApril 11, 2024 at 1:53 PM

      I feel like I could journal more frequently, especially since I'm obsessively collecting journals. But yes, it's my way of controlling the hundreds of thoughts running a marathon in my head. Sometimes it's simple lists instead of paragraphs. And like you, I can refocus my thinking and assume different perspective on issues. Thank you for your comment!

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