3 minute read
Five Journaling Techniques We Swear By
by Happiful
Writing | Kat Nicholls
Keeping a journal can help you to ease anxiety, boost self-esteem, and develop a more positive mindset – here’s how to get started...
Hands 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.
Noting down what you’re grateful for helps you get into the habit of recognising the positives, and makes you more aware of the good things in life. Try writing about one thing you’re grateful for every day.
4 KEEP A WORRY JOURNAL
This is especially useful if you struggle with anxiety. Every time a worry comes into your mind, write it down in a notebook. Then, allocate a certain time in your day as ‘worry time’ when you can come back and address the worry. But in the meantime, try to get on with your day.
When ‘worry time’ arrives, spend some time journaling about the worry. Is there anything you can do about it? If so, note down your action plan. If there isn’t anything you can do, see if you can find a way of letting the worry go.
5 TRY MORNING PAGES
This technique is recommended in Julia Cameron’s The Artist’s Way. The idea is to write three pages every morning, before you start your day. You can write anything and everything that comes into your head. No one else will read it, so try to be as free as possible with expressing yourself.
The aim is to help calm your mind, gain some clarity, and tap into your creativity before getting on with your daily tasks.
These are just a few examples to get you started – see what resonates with you. The beauty of journaling is that there’s no wrong way to do it. If you come away feeling calmer and more in tune with yourself, you’re on the right track.
If you find the writing side of journaling difficult, but are keen to get your thoughts and feelings out, try using the voice note app on your phone to talk it out. To take things a step further, you may want to consider talking to a counsellor.
Therapy can help you gain self-awareness, and you don’t have to be struggling with your mental health to utilise it. Many people go to therapy to get a better understanding of themselves and their behaviour. Learn more at counselling-directory.org.uk
