journaling Five
techniques we swear by
Keeping a journal can help you to ease anxiety, boost self-esteem, and develop a more positive mindset – here’s how to get started... Writing | Kat Nicholls Illustrating | Rosan Magar
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ands up who had a diary when they were younger? For me, keeping a diary was a lifeline in my teenage years while I was navigating the ups and downs of puberty, alongside mental health challenges. Although I don’t write ‘Dear diary’ anymore, journaling is still very much a part of my everyday routine. Journaling can help us document our days for posterity’s sake, or go deeper and help us unravel knotted thoughts and feelings. Research by Dr James Pennebaker, author of Opening Up by Writing It Down, revealed that journaling can help lower depression and anxiety, and even strengthen our immune system. Here, I want to share with you some journaling techniques that can help you to feel calmer, more in-tune with yourself, and support your mental health.
1 WRITE A LETTER
Letter writing can be incredibly powerful and versatile. If you have someone in your life you have unresolved issues with, or someone you want to forgive, try writing an unsent letter. The idea is to get everything you want to say out, without the need to confront the recipient. Another way to use this technique is to write a letter to your past or future self. Writing to your past self can help you connect with your inner child, offering words of wisdom, and giving you a chance to see how far you’ve come. Writing to your future self can be a beautiful way of uncovering what you want your future to look like.
2 WRITE THREE THINGS YOU’VE DONE WELL, EVERY DAY This is a technique I’ve picked up from the Positive Planner journal (thepositiveplanners.com). In the journal there’s a prompt to note
down three things you’ve done well every day. We so rarely stop to think about what we’re achieving, and this is a simple way you can practise this to build self-esteem. Recognising small wins, and challenging yourself to think about yourself positively, can change your mindset. Over time you’ll find the exercise easier, and notice how many things you’re already doing brilliantly.
3 NOTE WHAT YOU’RE GRATEFUL FOR
Our brains are wired to remember negative experiences more so than positive ones. This means we have to work harder to intentionally focus on the positives.
