Many clinicians and clients alike tout the positive aspects of journaling. When working towards a personal goal, managing emotional wellbeing, or looking for a creative outlet, journaling can be an excellent coping mechanism. Journaling is a simple, and extremely effective coping mechanism yet it is largely underutilized. 

We all have a never-ending flow of thoughts that run through our minds. Sometimes these thoughts can be too overwhelming and without a healthy way to release the negative thoughts and feelings that come up for us, mental health can be negatively impacted. While journaling may not eliminate negative thoughts, it does allow you to free up mental space, track symptoms, understand triggers, and see patterns in your relationships, viewpoints, and more. Journaling also allows us to highlight what makes us feel better, thus we can identify and further utilize coping strategies we find helpful. 

So how should you approach journaling?

Journaling allows you to learn about yourself and reflect on your feelings during various moments in your life. To fully experience the benefits of journaling, it is crucial to be honest and transparent with yourself as well as be specific and detailed in your writing. Below are a few ideas for writing prompts to use if you are interested in journaling as a way to process an experience, seek release, and make connections. 

• What happened or what was said, exactly? 

• When did this occur? 

• If a large amount of time has passed why are you now deciding to deal with/release it?

• Name all parties involved and the specific parts they played? (Include yourself as well)

• What was your initial response when this occurred? 

• What emotions did you display when this happened?

• What were your exact thoughts at the time?

• Has this happened more than once? If so, what was different this time?

• What lessons can be learned from this experience?

• How do you feel at this very moment?

• How do you feel about your life as it stands right now?

• Do you consider yourself an emotionally and mentally healthy person? (If so, why? if not, why?)

• Are you content with being yourself or do you feel constant pressure to become someone else?

Reframe these questions as needed, if you are wanting to just process your day, a specific feeling you had, or an ongoing situation. There is no right or wrong way to journal, so focus on what works best for you. By putting your thoughts onto paper, situations may feel more manageable and can provide understanding in difficult situations. Journaling can also help reduce negative thoughts that arise in situations, by writing and processing these out. 

Journaling is an effective way to refocus and reframe negative thoughts. As a form of self-expression, journaling provides insight into our deeper thoughts and feelings and can lead to personal growth. By pausing and focusing on details you may have missed as you reflect on an experience, you tackle difficult feelings head-on, rather than avoiding them. 

Interested in better understanding why journaling could be beneficial to you? Want to learn additional coping strategies to support your emotional wellbeing? Click here.