Writing a Journal

Journaling has been instrumental in helping me navigate challenging times; it effectively clears my mind and reduces stress levels. I document my current feelings, evaluate whether my thoughts are beneficial or if I am being overly critical of myself, and reflect on my worries—assessing if they are within my control or if it would be more constructive to let those thoughts go. While there are many aspects to journaling, it is essential for each individual to discover their unique approach to processing thoughts, feelings, and emotions.

 When I recommend journaling to clients, I often encounter some initial skepticism. However, many return expressing enthusiasm about the positive impact it has had on their ability to articulate their thoughts and feelings. To assist them in starting this practice, I typically provide a prompt sheet to guide their reflections during the initial weeks, encouraging them to consider what made them smile or what fostered a sense of self-worth each day. While journaling may not resonate with everyone, a study published in 2005 in Advances in Psychiatric Treatment indicated that engaging in journaling for 15–20 minutes a day, three to five times a week over four months, resulted in lowered blood pressure and improved liver function.

 Personally, I find it challenging to maintain a journaling routine that exceeds ten minutes a day; however, I do not judge myself for this limitation. I focus on what works best for me. I have found evening to be a conducive time for reflection, particularly when work is complete and dinner is being prepared. However, this may not suit everyone, particularly busy parents. It’s important to find a quiet space where you feel safe and can dedicate those valuable moments to journaling.

 So come on pick up a pen and pad and start your journaling journey!