This week I wanted to give a how-to guide on journaling because honestly, journaling can and will change your life.
If you don’t know what journaling is, it’s essentially writing down your thoughts, feelings, experiences, and reflections. It’s giving a dedicated time to yourself to practice self-awareness work and to sit with and in whatever is coming up for you, and I don’t mean just the bad and difficult stuff, it’s also sitting with and in the good stuff too. Journaling has completely changed my life. There’s no doubt about that, it’s been one of the most beneficial tools for me to use and my practice has absolutely shifted and evolved over the years as I’ve grown and shifted and evolved too.
Before I dive too much deeper into the how-to side of things, I did want to share some of the benefits of journaling first:
·It allows emotional expression, insights and clarity. As I mentioned, it’s a safe outlet for processing and expressing everything going on. It gives you insights into your thoughts, behaviours, patterns and whatever else is happening for you. And it can help you get clarity on your goals, values, desires and dreams.
It helps reduce stress. When you write about stressful events or emotions, you reduce their intensity and impact, which ultimately helps you to feel calmer and more relaxed.
It’s a beautiful self-discovery tool. When we journal, we can discover hidden beliefs, fears, and dreams we hold. It is a way to learn more about ourselves and this has been one of the biggest benefits for me.
Journaling can also help with healing trauma.
Honestly, I feel like I could be here for hours telling you the benefits of journaling, but I’ll leave it there haha. So overall, journaling offers us the opportunity for self-exploration, self-expression, and self-improvement which is going to lead to a happier and healthier life.
And as always in this kind of blog post, I have some studies and receipts to back up the things I’m saying!
A study published in the Journal of Personality investigated the effects of self-reflective journaling on self-concept clarity, which is basically referring to the degree of understanding somebody has about their own personality traits, values, and beliefs. The researchers designed an experiment where participants were asked to engage in regular journaling exercises over a period of time, focusing on topics related to self-reflection and self-exploration.
The study found a heap of evidence that regular journaling led to improvements in participants' understanding of themselves. And more specifically, participants reported greater clarity and understanding in their self-perceptions, as well as a deeper insight into their values, goals, and personal identity.
In another study published in the Journal of Traumatic Stress, researchers investigated the efficacy of journaling, as a tool for individuals recovering from trauma.
Through a series of controlled experiments and assessments, the researchers found several benefits associated with journaling among trauma survivors. Firstly, they found that engaging in regular journaling facilitated emotional processing, allowing individuals to confront and explore their feelings surrounding the traumatic experience. By putting their emotions into words, participants were able to gain insight into their emotional reactions and develop a deeper understanding of their psychological responses to trauma.
The study also revealed that journaling interventions were effective in reducing intrusive thoughts and intrusive memories related to the traumatic event. By externalising their thoughts and memories onto paper, participants reported a decrease in the frequency and intensity of intrusive thoughts, leading to a sense of cognitive relief and psychological well-being.
And lastly, the researchers observed evidence of post-traumatic growth among participants who engaged in journaling. Post-traumatic growth refers to the positive psychological changes that can occur as a result of coping with trauma, such as increased resilience, personal strength, and a greater appreciation for life. Through the process of journaling, individuals were able to find meaning and purpose in their experiences, leading to psychological growth and a renewed sense of hope for the future.
I found so many studies that I wanted to share but had to narrow it down to just these two otherwise we would be here all day! So with my personal and professional experience, as well as the evidence, you know that journaling will absolutely change your life!
There are lots of types of journaling you can do, but there are three specific types of journaling I wanted to talk about today.
The first is reflective journaling. This is essentially writing about your thoughts, feelings, and experiences. I guess you could say this type of journaling’s purpose is to practise self-reflection and deepen your understanding of yourself.
The second is gratitude journaling. This is intentionally focusing on and expressing your gratitude for positive parts of your life. It’s purpose is to cultivate a mindset of gratitude and appreciation for the big and small things happening around you.
The last, which is my favourite, is brain dump journaling.
This is when you clear your mind of anything and everything. It’s releasing your thoughts, worries, and mental clutter onto your journal without judgment or censorship. It’s purpose is to clear your mind, relieve stress and create mental space.
I find that when I do brain dump journaling, it is usually always different and random. One day it could be to-do lists. The next day it could be reflective journaling. The next day it could be complaining about something and the next day it’s gratitude journaling. I find brain dump journaling to be the best kind of journaling because it can be anything you want it to be, and usually, it’s whatever you need it to be on that day.
Now you know what it is, the benefits of it and a few different types of journaling, let’s dive into how you can get started.
The first thing you need to determine, is what is the right journal for you?
When I first started journaling, I filled out so many journals and really enjoyed hand-writing, but now I actually have a digital journal I like to use. I think it’s important to choose a journal that is going to resonate with you, your personality and your preferences. I know a lot of people say you should be handwriting, but frankly, I think it’s more important to pick a way of journaling that you’re actually going to do. For me, I rarely handwrite anymore because I find I can get so much more out and in more detail if I digitally do it.
So the types of journals you can choose from are a classic notebook or journal if you’d like physical. Or you’re more of a digital person like me, there are apps you can download, or you can use word on your computer. I personally use OneNote. It’s a Microsoft program kind of like word but you can make folders and different pages. So I have a folder for each month and then there’s a new page for each journal entry.
The second thing to determine is what is your ideal time and place to journal.
Experiment with different times of day to find when you feel most inspired and receptive to your journaling. Some people prefer to journal first thing in the morning to set intentions for the day, while others prefer to reflect on their experiences before bedtime. There is no right or wrong here, it’s about finding what works for you. I actually have a client who journals on her lunch break at work which is also another great idea!
Then you want to find a quiet and comfy space where you can focus without distractions. It could be on your front deck or in a cosy corner in your bedroom. Choose somewhere that makes you feel relaxed and inspired.
I’d love for you to make a daily practise of journaling, I mean the benefits spoke for themselves but I really believe making a daily habit of it is going to be so soul-nourishing. It doesn’t need to be half a hour every day, it can simply be 5 minutes when you wake up or before you go to sleep.
And the last thing I wanted to talk about today is overcoming journaling obstacles. Whenever I suggest journaling to somebody, the first thing they usually come back to me with is that they don’t have the time.
Journaling doesn't have to be time-consuming. Even a few minutes of journaling each day can have huge benefits. You can integrate journaling into your daily routine by setting aside a specific time, such as during your morning coffee break, before bed, or during your commute.
Honestly, if you have time to scroll on social media, you have time to journal. Everybody has the time, it’s just that they don’t view it as a priority. And frankly, self-awareness work needs to be a priority if you want to be in the healthiest and happiest place possible.
You can also embrace micro-journaling, which is where you jot down quick thoughts, reflections, or gratitude lists throughout the day whenever you have a spare moment. This approach allows you to capture fleeting thoughts and emotions without requiring dedicated blocks of time.
Again, not having time is just an excuse, and I say that with so much love.
The next obstacle I often hear is that they don’t know how to do it. Which to me, I believe can be a form of perfectionism. People can feel pressure to write down the right things or the perfect life-changing and profound thoughts, but journaling is simply a personal way of self-awareness. There is no right or wrong way to express yourself in journaling.
Release the need to be perfect and embrace imperfection with journaling. Allow yourself to just write freely without self-criticism or judgment.
And not knowing how to do it could also be a form of writer’s block. This is basically when nothing is coming to mind at the time of journaling. To overcome it, simply start writing. You can start by writing “I have nothing to say today” and talk about what you ate for dinner or write a to-do list. Things will flow through when you open the channels for them.
Another way to overcome this is to use journaling prompts too. I actually have a bunch of journaling workbooks available on my website if you’re interested in getting started there.
So there you have it my loves! You now know how beneficial journaling is and how to incorporate it into your day. I’ll leave you with one journaling prompt you can start with today… what are three things that brought you joy today and why?
I hope you enjoyed today’s blog and if you did, please share it with a friend or loved one. It means the world to me and my business.
With love & support,
Shorina | Mindful Soul Collective
Counsellor & Wellbeing Coach
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